Foods to Enhance Mental Development in Children

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.