In order for the organism to function at is best, it needs to be supplied with energy and nutrients every day. It is the same with the brain, which is one of the largest energy consumers in the body. For adults, energy and quality nutrient-rich foods are essential for their proper functioning and healthy living. The importance of proper food should be even more emphasized for children because apart from its functioning, nutrients are also necessary for their growth.
It is very important to teach children from a very young age for the right meal plan, the one that is rich in nutritionally dense foods (rich in nutrients) and energy, so that it can withstand all day-to-day obligations as easily and better as possible.
We know that when we are tired and hungry, it is much harder to concentrate and remember things. Therefore is clear that the right choice of healthy foods that are rich in energy and nutrients are important for brain development.
Therefore, we will list the top 5 healthy foods that can help your concentration, memory, learning and quality brain development, so it’s advisable to include them in your children’s diet.
#1 Berries (blueberries, aronia berry, sheri berry, goji berry)
Blueberries have proven to be one of the healthiest foods that contains a lot of antioxidants. These antioxidants can help maintain concentration and memory throughout the day, and other berries are useful for the same purpose.
In addition to the antioxidant in food, they are a good source of dietary fiber and, like oats, complex carbohydrates, which ensures longer and more balanced maintenance of energy after a meal. Thus, raspberries, blackberries and currants, in addition to blueberries, can be consumed either as a stand-alone meal or in combination with proteins such as yogurt.
They can also be added as an ingredient in morning pulp or in combination with other fruits as an easy hunger killer.
#2 Oats (oat yogurt, oat rice, apple and cinnamon oatmeal)
In addition to being rich in carbohydrates and fibers, oats are rich in B-group vitamins, zinc and potassium. These are all nutrients that help to function better during the day, making oats one of the healthiest foods for children.
The dietary fiber and complex carbohydrates present give you a feeling of being full, so a meal containing oats is ideal in the morning to help withstand your morning commits until the next meal. It is best combined with quality sources of protein and fat such as milk, yoghurt and nuts and seeds.
#3 Salmon, anchovies, tuna
Blue fish (salmon, anchovies, tuna) are now considered one of the simplest and best ways to bring omega-3 fatty acids into the body.
They (especially DHA fatty acids) are known to be important for brain growth and development, but also stay focused, memory and mood throughout the day, which is why we consider them to be healthy foods for its function.
Today’s recommendations are at least two servings of blue fish per week, but it is by no means a stretch to increase this number to ensure that these fatty acids are sufficiently intake.
#4 Avocado (mashed avocado, frozen avocado)
Avocados are recently known as a health food rich in so-called good fats and monounsaturated fatty acids, which are considered responsible for maintaining cardiovascular health
In this way, the nutrients of avocados can also have an effect on improving blood flow to the brain, and thus its better functioning or reduced fatigue throughout the day. It’s easy to incorporate into dishes, whether it’s salad ingredients, sandwiches, shakes, or simply sliced and consumed on your own as finger food.
# 5 Nuts (raw pistachios, macadamia nuts, peanuts, raw cashews, brazil nuts)
Nuts are rich in so-called good fats and therefore fat soluble vitamins like Vitamin E which is a powerful antioxidant. It is believed that the nutrients found in these healthy foods can help the brain’s growth and development and maintain its functions at the highest levels throughout the day.
A handful of nuts for brunch, nut butter on whole grain breads, or simply sprinkle on salads or breakfast cereals are just a few ways to increase their intake throughout the day.
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