Serious (and not-so-serious) athletes understand that eating the right foods at the right time with the right balance of carbohydrates, fats, and protein can make a big difference in physical growth, development, and performance. What is less intuitive is that the brain is also a very hungry organ, especially in children.
Check out these 8 brain superfoods to boost your child’s focus, concentration, and memory.
Salmon
More than half of the dry weight of the average human brain is fat, so it’s no surprise that healthy fats should be part of every child’s healthy diet. Salmon is particularly high in omega-3 fatty acids which are needed not just for brain growth but also for everyday brain function.
Eggs
Cholesterol studies may have given eggs a bad rap, but when it comes to lean protein and macronutrients like choline, vital to brain cell production, there are few substitutes. A hard-boiled egg is a perfectly contained burst of brain energy that can be easily tucked into a lunch box.
Peanut Butter
Everybody knows that peanut butter is packed with protein and fats, but it also contains important nutrients like Vitamin E and B1. Like all antioxidants, Vitamin E protects cell membranes from destruction from oxidation, and Vitamin B1 aids the body in metabolizing fats and proteins to provide energy for that hungry brain.
Oatmeal
The brain needs a whole lot of glucose, the fuel that keeps it working. Whole grains like oats provide that energy while modifying the rate of release to avoid blood-sugar spikes. Kids whose brains are fed a steady, constant supply of energy are more likely to be able to sit and focus in the classroom than those high on candy bars.
Berries
Bright, sweet, plump, beautiful berries are packed with energy as well as nature’s purest antioxidants, like Vitamin C. Even the seeds offer a health benefit since they’re packed with omega-3 fats.
Vegetables
Like berries, bold, colorful vegetables are high in vitamins and antioxidants necessary to keep brain cells healthy. Eaten raw, they also provide fiber and complex carbohydrates, which help smooth out blood sugar spikes so the brain doesn’t short-circuit during math class.
Milk Products
Milk, like eggs, is one of those superfoods that have everything: Protein, B vitamins for metabolism, carbohydrates for energy, and even the elusive Vitamin D. Recent studies have shown that Vitamin D is involved in the process of activating and deactivating neurotransmitters. Low levels have been linked to certain impairment of cognitive function.
Beef
Lean, healthy beef is the richest dietary source of the essential minerals iron and zinc. In the human body, these minerals are found in their highest concentration in the brain. Zinc helps maintain brain cell health, and iron is vital in the production of neurotransmitters like dopamine and serotonin. Vegetarians can instead choose beans and soy for the same benefits.
A small change in diet can make a big change in performance. The health benefits will last a lifetime.
