5 “Brain Foods” to Feed Your Child Daily
1. Chia seeds:
Just 2 tablespoons of chia seeds has:
Five times the amount of calcium in milk (plus boron which helps you absorb it)
Three times the amount of antioxidants in blueberries
Three times the amount of iron in spinach
Three times the amount of fiber in oatmeal
Two times the amount of protein of any other bean, seed or grain
Two times the amount of potassium in a banana
Chia seeds have more Omega 3’s and a much longer shelf life than flaxseeds
2. Avocado’s – Avocados are fruits that are really high in healthy fats (needed for brain, eye and nervous system development). In 100 grams of avocado you can find:
- Vitamin K: 26% of the RDA.
- Folate: 20% of the RDA.
- Vitamin C: 17% of the RDA.
- Potassium: 14% of the RDA.
- Vitamin B5: 14% of the RDA.
- Vitamin B6: 13% of the RDA.
- Vitamin E: 10% of the RDA.
- It also contains small amounts of Magnesium, Manganese, Copper, Iron, Zinc, Phosphorous, Vitamin A, B1 (Thiamine), B2 (Riboflavin) and B3 (Niacin).
These healthy fats and nutrients are essential for your child’s developing brain. Why not treat your child to a home made guacamole dip served with healthy crackers and vegetable sticks as an afternoon snack when they come home from school.
3. Berries – not only are berries beautiful but they are also packed with antioxidants (fight off inflammation) and lots of vitamins especially vitamin C which is important for the immune system. Studies have shown that a diet rich in berries has shown to improve cognitive function.
4. Eggs – Eggs are a fabulous source of readily available protein but what people are not always aware of is that the egg yolks are also packed with choline, which helps memory development. Start the day off with scrambled eggs or an egg omelet or give your child a boiled egg to take to school as a snack in their Lunch Box.
5. Water – the ultimate hydration for a growing body. Water is responsible for so many functions in our body but immune system function and cognitive function are sometimes overlooked. Most kids do not drink enough water and often replace water with high sugary juices (which cause their blood sugar to peak and dip very quickly). In the case of kids not drinking enough water they get easily dehydrated. Dehydration, even a very mild case, makes kids listless, lethargic, and irritable. Encourage your kids to drink lots of water throughout the day and always prefer giving them water over any sugary drink.
For more recipes, Lunchbox ideas and exciting party food ideas that are healthy, yummy and nourishing check out Karin’s 2 books that she co-authored with Clara Luboff: