A diet loaded with nutrients is important for children’s developing brains. What children eat can positively affect their memory, attention, and their general ability to learn. “The brain has a relatively high nutritional requirement during childhood, and it plays a big role in how they will develop; feeding it right is the most important step,” says Dr. Neeta Kapoor, paediatric nutrition expert from Haryana.
Here are ten superfoods that will help enhance cognitive skills and focus in children naturally.
1. Eggs: Eggs are rich in choline, a nutrient critical for developing the brain and memory functions. Eating eggs during breakfast can improve memory abilities and help neuronal communication. Tip: Scrambled eggs with toast, or eggs stuffed in parathas, are very tasty and they do provide some cognitive energy.
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2. Fatty Fish: Food Fatty fish including salmon and sardines, have DHA and EPA omega-3 fatty acids, which are critical for neuron function and attention. “As you increase omega-3 intake, you are more likely to experience improved problem-solving skills and better academic performance,” says Dr Kapoor.
3. Leafy Greens: Folate and Iron Spinach, kale, and methi are sources of folate, iron and antioxidants that help stimulate the production of brain cells and improve blood flow to the brain. Tip: You can mix greens in smoothies, knead them in roti dough or stir them into curries.
4. Berries: Blueberries, strawberries, and amla are high in flavonoids and antioxidants, which are good for memory and cell communication. Tip: Serve them as snacks or stir in yoghurt or cereal for a colourful and smart snack.
5. Nuts & Seeds: Walnuts, almonds and pumpkin seeds supply vitamin E, zinc and healthy fats that sharpen focus and memory. "I would recommend a handful of nuts a day for parents to help create a brain-boosting habit," says Dr. Kapoor.
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6. Whole Grains: Oats, quinoa, and brown rice release glucose into the bloodstream steadily, providing constant energy, as fuel for brain work throughout the day. Tip: Swap white rice for brown rice or add whole wheat rotis as part of your meal.
7. Yoghurt: Probiotics contained in yoghurt promote the gut-brain connection, which is vital for cognitive clarity and emotional balance. Tip: Serve yoghurt cold with honey or fruit, for a delicious, refreshing, and nutritious snack.
8. Apples & Bananas: The antioxidants and natural sugars in both fruits contribute instantly to energy. Apples and bananas also help boost the release of dopamine and serotonin - both of which improve moods and focus. Dr. Kapoor says, "Even though they are these everyday fruits, they are completely underrated brain boosters."
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.
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