Good nutrition is essential for the healthy physical and mental development of your children. An article published on the World Bank website notes that poor nutrition can hurt cognitive development, lead to behavioural problems, and cause difficulties in learning and concentration. Your child should eat a variety of foods regularly, as different foods have different benefits. You should also consult the best neurologist in Hyderabad for any suggestions.
Best Foods for Brain Development
1. Cereals
a) Among cereals, whole grains are preferable. Not
only do they provide glucose, which the brain needs for energy, they also have
fiber, which regulates the release of glucose in the body, and B-vitamins,
which are key for a healthy nervous system.
b) Oats are a particularly nutritious nutrient for
the brain. In addition to providing glucose, fiber and B-vitamins, they are
also good sources of vitamin E, potassium and zinc, all of which help the brain
to function at full capacity. Vitamin E in particular is a potent antioxidant,
which helps to protect nervous membranes.
2. Vegetables
While all vegetables are good, those with a
deep and rich colour are the ones that are chockful of antioxidants, which keep
brain cells healthy. Good examples are sweet potatoes, spinach, tomatoes,
carrots, and red and yellow bell peppers.
3. Fruits
Berries of all kinds are also excellent
sources of antioxidants. The deeper the colour, the higher the amount of
antioxidants.
4. Dairy
Milk, yogurt and cheese have a good mix of
proteins and carbohydrates, which are the preferred sources of energy for the
brain. Dairy products also have B-vitamins. These vitamins, together with
proteins, are crucial for the growth of brain tissue, neurotransmitters and
enzymes.
5. Fish, meat and eggs
a) Salmon is known as a super-food, as it is an
excellent source of omega-3 fatty acids, which nourish the brain and help to
maintain brain function.
b) Lean meats provide iron, a key mineral which
helps kids to maintain energy levels and concentrate at school.
c) Eggs have protein and choline. Choline in
particular is known to aid in the development of memory, which is crucial for
learning and cognitive development.
6. Beans (legumes)
Beans are a great source of protein, fiber
and minerals. In fact, black beans also provide iron, a good option for
vegetarians. Kidney and pinto beans are a good source of omega-3 fatty acids.
7. Nuts
Peanuts are a good source of vitamin E and thiamin. Thiamin helps the brain and nervous system use glucose for much-needed
energy. 