These 7 foods can help kids stay sharp and affect how their brains develop well into the future.
- Eggs. The protein and nutrients in eggs help kids concentrate, says Los Angeles-based chef Beth Saltz, RD. ...
- Greek Yogurt. ...
- Greens. ...
- Fish. ...
- Nuts and Seeds. ...
- Oatmeal. ...
- Apples and Plums.
7 Brain Foods for Kids
1. Eggs
The
protein and nutrients in eggs help kids concentrate, says Los
Angeles-based chef Beth Saltz, RD.
How to
Serve It: Fold
scrambled eggs into a whole-grain tortilla for a filling breakfast or late-afternoon snack. "The
protein-carb combo tides kids over until the next meal with no sugar-induced
energy crash," Saltz says. You can also try serving egg salad sandwiches
or a few deviled eggs.
2. Greek Yogurt
Fat
is important to brain health,
says Laura Lagano, RD. A full-fat Greek yogurt (which has more protein that
other yogurts) can help keep brain cells in good form for sending and receiving
information.
How to Serve It: Pack
Greek yogurt in a lunch with some fun mix-ins: cereal with at least 3 grams of
fiber, and blueberries for a dose of nutrients called
polyphenols. Dark chocolate chips
are another option. They have polyphenols, too. These nutrients are thought to
keep the mind sharp by hiking blood flow to the brain.
3. Greens
Full
of folate and vitamins, spinach
and kale are linked to lower odds of getting dementia later
in life. Kale is a super food, packed with antioxidants and other things that
help new brain cells grow.
How to Serve It: For
some kids, greens are a hard sell. So rather than serving a salad, you may want
to try some different ideas:
Whip
spinach or kale into smoothies for snack time.
Add
spinach to omelets or lasagna.
Make kale
chips. Cut kale from stems/ribs, drizzle with olive oil and a bit of salt, and
bake.
4. Fish
Fish is a
good source of vitamin D and omega-3s, which protect the
brain from declining mental skills and memory
loss. Salmon, tuna, and sardines are all rich in omega-3s.
"The
more omega-3s we can get to the brain, the better it will function and the
better kids will be able to focus," says Bonnie Taub-Dix, RD, author of Read It Before You Eat It.
How to Serve It:
Grill it and offer your child a sauce for dipping, add fish to tacos, or make
tuna sandwiches.
5. Nuts and Seeds
Packed
with protein, essential fatty acids, vitamins, and
minerals, nuts and seeds may boost mood and keep your nervous system in check.
How to Serve It:
There’s
always peanut butter, or you can also buy or make sunflower seed butter.
Sunflower seeds are rich in folate, vitamin E, and selenium, and safe
for nut-free zones. If you can’t get your kids to eat the seeds themselves, use
the spread on whole-grain crackers or bread.
Make
pesto: Nuts combined with olive oil and dark leafy greens make a healthful and
tasty sauce you can serve over whole-grain pasta.
