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The brain is an important part of the human body that controls most if not all activities. As children are growing, so does their brain. The brain normally grows rapidly during the first couple of years of their life, and it does so by absorbing nutrients from the foods they eat.
So if you want your child's brain to grow healthily and function properly, it's important to feed them a healthy and nutritious diet regularly. But, the crux of the matter is knowing the foods that are most helpful to their brain. So, to make things easier, below are foods that will increase your child's intellectual ability.
1. Eggs
A lot of evidence has been mounting on the benefit of eggs in the brain development of children. Eggs contain micronutrients like choline which act like vitamin B and promote brain health. They are also a good source of protein, fatty acids (that serve as a structural component of the brain), and a wide range of vitamins, minerals, and bioactive substances that are known to improve children's development, especially their intellectual ability. In addition, they supplies the brain with nutrients that can be readily absorbed and metabolized.
2. Salmon
Most schools recommend children to eat fish because of its benefits for health and cognitive development. A recent study shows the relationship between fish intake and increased school performance among children. This is because fish contains important nutrients such as polyunsaturated fatty acids like docosahexaenoic acid DHA and eicosapentaenoic acid EPA that are beneficial for brain development. These nutrients are also associated with memory and learning.
3. Berries
Berries, especially blueberries, are rich in flavonoids. A study shows that the consumption of blueberries increases children's verbal memory performance and cognitive behavior.
4. Greek Yogurt
For decades, yogurt has been seen as an indicator of healthy dietary patterns. Greek yogurt is a good source of dairy protein, calcium, magnesium, vitamin B-12, and other important nutrients. In addition, Greek yogurt helps children to feel fuller for a long time, so due to the relationship between the gut and the brain and the fact that the gut produces neurotransmitters such as serotonin and dopamine, A 2016 research found Greek yogurt to improve intellectual ability and reduce depression and anxiety.
5. Greens
We all know how important taking vegetables is to children as it protects them against gaining unnecessary weight. However, do you know aside from this, it also improves their intellectual ability? While most children hate eating vegetables, it's essential to incorporate green leafy vegetables like spinach, kale, collards, etc. in their foods because it contains brain-healthy nutrients like vitamin K, lutein, folate, and beta carotene that increase their developmental progress and improves their reasoning. In fact, plant-based foods help children with slow cognitive decline.
6. Nuts and Seeds
Nuts and seeds are nutritionally dense foods that are widely known globally. They are rich in unsaturated fatty acids and other bioactive compounds. They are known to impact brain health outcomes, boost your child's mood and improve and keep their nervous system in check. Aside from this, consumption of nuts and seeds help reduce the risk of coronary heart disease, blood pressure, and other deadly disorders.
7. Apple and Bananas
Remember that popular children's rhyme "I like to eat apples and Bananas" . Yes, the rhyme indicates the power of the fruits. Apples and bananas are important for children's intellectual ability because they contain a lot of nutritious elements. Eating each of these fruits can meet over 50% of your child's daily vitamin C requirements. Moreover, consuming vitamin C is important because our body doesn't produce or store it. In addition, the fruits contain a compound called Quercetin that helps in improving children's memory and cognitive function.
8. Oatmeal
Oats in general are a good source of energy and are brain fuel. Oats are rich in fiber which is helpful to your child, especially because it keeps them satisfied and prevents them from craving junk. They also contain other nutrients that help brain function, including zinc, vitamin E, and B complex.
Conclusion
Your child's brain is an important part of their body. Hence, supplying them with diets that will improve their intellectual ability is important because the brain usually absorbs nutrients from the food they eat. Moreover, eating healthy food will help their brain development and function now and in the future.
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Reference
1. Chessa, K., Lutter, Lora, L., Iannotti, and Christine, P. (2018). The potential of a simple egg to improve maternal and child nutrition. Journal of Maternal Child Nutrition. Doi:
2. Anne, K. (2015). 7 brain foods for kids. WebMD website.
3. Foods that are linked to brain power. Harvard health publishing. (March 6, 2021).
4. Lehner, A., Staub, K., and Bender, N. (2019) Fish consumption is associated with school performance in children in a non-linear way. Journal of Evolution, Medicine, and Public Health. Doi: 10.1093/emph/eoz038
5. Emilio, R. (2010). Health benefits of nut consumption. Journal of Nutrients 2(7): 652-682. Doi: 10.3390/nu2070652