Your Child's Mental Development and Foods to Help This Process

Child's Mental Development and Foods to Help This Process

Cognitive development or intellectual development is the development of thought processes which includes remembering, problem-solving and decision making from childhood to adulthood. A child begins to learn actively from their surroundings from the day they are born. Several studies reveal that the timing of nutritional deficiencies can significantly affect brain development in children.

A major part of cognitive development occurs during the growing years of childhood and hence the nutritional diet of children play an important role in it.

The brain function, memory, and concentration in children can be improved by ensuring a nutritional diet.

Children develop a natural preference for foods they enjoy the most. The challenge is to make healthy choices appealing to them. Here are 10 foods that can help boost children's brain power, memory, concentration and focus as sharp as it can be.

Oily Fish that are Rich in Omega-3 Fatty Acids

 

Fatty fishes are rich in omega-3 fatty acids and are needed for the development and functioning of the brain in children. The main sources of oily fish include salmon, trout, mackerel, herring, sardines, pilchards and kippers. Consuming a good amount of oily fishes can also improve the mental skills of your child.

Essential fatty acids play a major functional role in the development of brain tissue.

 Making salmon sandwiches on whole wheat bread is a healthy choice. Omega 3-fatty acids is an excellent element that plays an anticancerous role in the human body.

Eggs which is an Abundant Source of Protein

 

Egg whites are a great source of protein where their yolks have choline which is an important nutrient for the development of memory. A high intake of protein is important for growing children.

A toast loaded with scrambled eggs for a quick and healthy breakfast before school, can ensure their daily intake of eggs.

Peanut Butter that Fills Children with Energy

 

Peanut is a food which gives us energy. Peanut butter is full of vitamin E which is an antioxidant that protects the nerve membranes. It is also rich in thiamin, which is good for the brain, and glucose.

Peanut butter makes a great dip in many fruits and veggies.

Whole Grains as a Source of Energy

 

Whole grains such as bread and cereals provide children with glucose which is an energy source their brain needs. It also contains vitamin B which is good for the nervous system.

Adding whole grains to most meals by switching to whole grain bread, wraps, and crackers can be the best method to include it in children's diet.

Beans for Brain Development and Functioning

 

Beans, which is a common food for keeping the energy levels high, are also good for children’s brain since they have energy from protein, complex carbohydrates, fibre, and vitamins and minerals. Kidney and pinto beans are good choices as they contain more omega-3 fatty acids that other bean varieties. The other varieties of beans are important for brain development and functioning.

Adding beans as a salad topper, as filler for lettuce wraps, or to spaghetti can be a good choice for a more nutritious meal.

Berries for Vitamins

 

Berries are fruits which are packed with vitamin C and antioxidants that can help improve children's memory. Seeds from berries are also rich in omega-3 fats that improve brain function.

The more intensely coloured the berries are, the more nutrition it has.

Strawberries, cherries, blueberries, and blackberries can be consumed without a second thought. They can also be used in smoothies or for healthy snacks or desserts.

Colourful Vegetables as Antioxidants

 

Deeply coloured vegetables are excellent sources of antioxidants that keep the brain cells healthy. Some vegetables that can be included in your child's diet are tomatoes, sweet potatoes, pumpkin, carrots, or spinach. Sneak veggies into soups is an alternate option for a nutritional diet that has enough vegetables

Milk and Yogurt to Trigger Growth

 

B vitamins are necessary vitamins which trigger the growth of brain tissue, neurotransmitters and enzymes. Dairy products, which are an excellent source of vitamin D, are also a good source of nutrients. Low-fat milk or yoghurt is great sources of protein and carbohydrates for children’s brain. The intake of milk and yoghurt is needed by growing children than adults.

Low-fat cheese sticks are a good source of calcium which makes a good snack.

Oats and Oatmeal with Zinc and Vitamins

 

Oats and oatmeal are excellent sources of energy. Oats are packed with fibre to help keep kids feeling full which prevents children from a feeling of hunger. They are also an excellent source of vitamins E, B complex, and zinc to help kids' brains work their best. Oatmeal can be a base for almost every topping such as apples, bananas, blueberries and almonds.

Lean Meat as Source of Iron

Lean meat is an essential mineral and an excellent source of iron which helps kids maintain energy and focus in school.

Iron is an essential part of a number of haem-containing mitochondrial enzymes. Lean meat is also a good source of zinc that aids memory.

Deficiency in zinc leads to a reduction in mental capacity thereby having poor development and attention.

Vegetarians can prefer black bean and soy burgers. Beans contain nonheme iron which needs vitamin C to be absorbed. 

Grilled lean-meat kebabs or grilled black bean burgers make a tasty and healthy alternative to regular hamburgers and hotdogs for barbeques.

The advancements in the field of molecular biology have revealed the ability signals derived from foods to influence energy metabolism and synaptic plasticity. It, therefore, mediates the effects of food on cognitive function, which is crucial for the evolution of children's brain.

A balanced nutritional diet, in conjunction with other aspects of daily life, such as exercise, has a crucial role in shaping the cognitive capacity and brain evolution in children. Thus the importance of a nutritional diet is very crucial for the cognitive growth of children from a very young age.