Parents should feed their children plenty of berries, salmon, eggs, and broccoli to get antioxidants, omega-3 fatty acids, and choline, which help enhance brain function.
During the first 36 months of life, a child's brain gradually develops, training reflexes as they explore and absorb everything around them. In addition to activities such as playing games, listening to music, building blocks..., food also contributes to stimulating the brain, helping children become smarter and more agile.
Foods containing antioxidants, choline, omega-3 fatty acids and complex carbohydrates all help boost brain health. Antioxidants protect the brain, choline is essential for brain development, memory, and mood regulation. Omega-3 fatty acids including ALA, DHA and EPA support brain function, while complex carbohydrates fuel the brain.
Parents can include the following nutrient-rich foods in their children's daily diet according to their age.
6 month old baby
6 month old babies can eat berries, whole grain cereals, and whole wheat bread.
Berries: Provide a rich source of antioxidants. Blend a few berries with breast milk or formula until smooth and feed to your baby.
Whole Grain Cereal for Kids: Rich in healthy fiber, aids digestion. For an extra boost of brain-boosting antioxidants, parents can mix cereal with berry juice.
Whole Wheat Biscuits: This is a healthy, complex carb-rich treat for weaning babies. Pair it with mashed berries for an extra boost of antioxidants.
Nutritious meals help children develop their brains. Photo: Freepik
Toddler
Peanut butter and whole grain bread: Bread spread with peanut butter is easy to eat and provides omega-3 nutrients and complex carbs for children's brain development. Parents can also give their children blueberries, raspberries or strawberries, which are rich in antioxidants.
Yogurt and Berries: Eat fresh berries with plain yogurt for added sweetness. Blueberries are packed with antioxidants, while strawberries and raspberries are colorful and appealing to kids.
Salmon: Grilled salmon fillets and salmon salad are both suitable dishes for babies in main meals.
Eggs: Rich in healthy choline and protein. Add some spinach, broccoli, and cheese to your scrambled eggs for extra fiber, which is good for digestion.
Older children
Nuts: Walnuts, whole grains, and some dried fruits like blueberries and cranberries are good snacks. In addition to being rich in omega-3s, nuts also contain vitamin E, an antioxidant that helps protect brain cell membranes from damage.
Smoothie: Blend some plain yogurt, berries, and milk in a blender for a nutritious breakfast drink.
Stir-fry: For a choline-rich meal, parents can try making a stir-fry with tofu, lean beef, broccoli, and cauliflower.
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