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5 “Brain Foods” to Feed Your Child Daily

As a parent myself I know how much emphasis we put on our kids today to learn, excel and grow at a pace much faster than we did as kids. Our kids today have so many opportunities to flourish and absorb languages, cultures, knowledge and our job as parents is to guide them through life and give them as many opportunities as we can.
Food is the nourishment our body needs, just like love is the nourishment our souls need.
We need to put emphasis on what we feed our children. We should be feeding them “grow foods“, foods that empower them, help them stay focused, energized and healthy whitest avoiding “factory foods” as much as possible as these contain dangerous chemicals, pesticides, additives, fillers, binders and other harmful ingredients that will dampen our children’s health  just like a flower with no soil, water or air.
Food is the base for health and we are literally what we eat.
By adding these 5 superfoods into your child’s daily diet you can be sure you are packing those little bodies with power nutrients that will help them think, move and generally be healthier and happier.

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

I add chia seeds to my children’s porridge, smoothies, pancakes every morning.

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.

I love adding berries into everything (salads, breakfasts and even as a snack) but my favorite is a simple berry smoothie:
1 cup almond milk
1 cup of mixed berries (preferably organic)
1 tbsp raw honey
1 tsp of chai seeds
Blend

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:

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