Bananas and dry fruits provide good ‘fuel’ to your child’s brain for example, and breakfast cereal provides an excellent start to the day and will help sustain your child’s energy throughout the morning. Here, we look at seven superfoods to boost your child’s brain power.
BREAKFAST CEREAL: A bowl of cereal is a healthy start to the day. Many of the cereals which appeal to children can contain almost 50 per cent of sugar, are highly processed which means they contain very little fibre, vitamins or minerals and are high in salt. One of the most important superfoods.
EGG: One of the most important superfoods, eggs are rich in protein, zinc, vitamin A (for good vision), vitamin D (for bone growth), vitamin E (to prevent against disease) and B12 (essential for the formation of red blood cells). Egg yolk contains lecithin which is thought to be an important ‘brain food’ contributing to memory and concentration and egg yolks also contain iron which is important for good brain function.
KIWI: Kiwi fruit contain almost twice as much vitamin C as oranges and one kiwi fruit provides the adult daily requirement of vitamin C. Vitamin C is important as it improves the absorption of iron from food. Our bodies find it difficult to absorb iron from iron fortified cereals without vitamin C. Vitamin C cannot be stored in our bodies which is why children need to eat vitamin C-rich foods on a daily basis.
BANANA: Banana is an excellent energy-boosting carbohydrate. Eating a banana as a snack will help your child sustain his or her energy levels and concentration throughout the morning. Include bananas in their school bag instead of salt crisps or biscuits as a healthier mid-morning snack.
DRY FRUITS: Try introducing dry fruits to your child as a pudding or mid-morning snack. Dried fruits are rich in iron and are an excellent source of energy.
OILY FISH: Some types of fatty acids are not made by the body and must be obtained from foods. Fats are a major component of the brain and a large proportion of the brain is composed of fatty acids which play an important role in brain cell function.
CHEESE: Low-fat high fibre guidelines for adults do not apply to young children who need more fat and less fibre in their diet to provide them with the energy they need to perform well. Cheese is a nutrient-dense food, rich in protein and calcium which is important for healthy bones and teeth. Cheese can benefit your child’s teeth as it helps to neutralise the acids that cause tooth decay.