As children rush between classrooms, playgrounds and their homes, their brains are growing at an exponential pace. At this age, their cognitive skills develop, and nutrition plays a crucial role in the same. At this age, the brain grows, and nourishment is the fuel for the same. These seven food items can help kids sharp, healthy and contribute to their overall development.
1. Whole grains
The brain demands an evergreen supply of glucose, and there is nothing like whole grains which serves the purpose. Whole grains are packed with B-vitamins and fibre, serving both as a source of glucose and as a medium for the development of the nervous system.
These days, the supermarket racks are full of whole-grain cereals. Just make sure that it is the first item listed on the ingredients list. You can also go out of the box and opt for healthy whole grains cereals with delicious sides like cranberries. Kids will also love munching on popcorn once in a while.
Moreover, you can also give a twist to your everyday sandwiches by using whole-grain bread. Whole grain wraps are also a good idea for a fun-filled yet wholesome experience.
2. Oats/Oatmeal
They are the “grains for the brain”. They are already a pretty popular breakfast option and provide the much-needed energy that kids need the first thing in the morning to take over the day with a cheerful smile. Moreover, packing them in their lunch will make sure that they never feel sluggish inside the classroom and can retain as much information as possible.
After all, they are also a great source of vitamin E, B-vitamins, potassium and zinc. Oats are one of the best food products that you can feed your kids to help their brains function at its full capacity.
Oatmeals go with pretty much anything be it apple sauce or dry fruits. If you want to prepare a hot meal, you can throw in a handful of oatmeal into a pancake or a muffin. They can also serve to make thick smoothies which your kids will surely love.
3. Berries
Simply put, the denser the colour of the berries the more it is full of nutrition. They also help in combating cancer through their anti-oxidants. They are also a good source of omega-3 fats.
Numerous studies have shown that extracts of blueberries and strawberries can make the brain sharp as a razor. Yet, you should make sure that you are going for organic products.
It can be a great idea to toss berries into a green salad. You can also give an exciting surprise to your kids by using berries in a salsa. Try preparing a dessert with a mound of berries topped with a non-fat whipped topping.
4. Beans
Beans are special. You name the nutrient, and the beans have it. The energy in the form of carbs? Check! Vitamins and minerals? Check! If you want to replenish omega-3 fatty acids, go for kidney bins and pinto beans.
Sprinkle beans over a luscious green salad and top it with salsa. Alternatively, you can also try adding beans to spaghetti sauce and salsa. You will be surprised to see how much your kid will love shed beans with applesauce.
5. Colourful veggies
We have heard of it for all our lives. Vegetables with rich, deep colour are packed to the brim with essential nutrients. They are full of antioxidants which keep the brain in the fittest shape.
Next time your kids ask for french fries, serve sweet potato fries instead. Cut up vegetables in stacks and sprinkle them with vegetable oil. Bake them in an oven and enjoy a finger-licking evening snack!
6. Nuts and seeds
Do you love to see your kids happy and frolicking around the house? Go for nuts and seeds. They aren’t only known as efficient mood boosters but are also a storehouse of proteins, essential fatty acids, vitamins and minerals.
Well, you can serve nuts as it is too. Yet, if your kids are fussy eaters, you can combine nuts with olive oil and dark leafy greens to make a lip-smacking pesto to serve over whole-grain pasta.
7. Apples and plums
Which kid doesn’t have a sweet tooth? Apples and plums are lunch-box friendly options which contain quercetin, an antioxidant which is well known for fighting off the decline in mental skills.
Honestly, the best part is the skin of the fruits. So, the aptest way would be to wash it and serve it in the evening for a quick snack. Just make sure that it is organic!
The Bottom Line
If you want your child to do better in school, make sure that you include these food products in their diet. The brain is a very hungry organ. These superfoods will make sure that your kids get the nourishment they need for healthy growth and development.
