Foods that are good for children’s brain development – Life Health

Right after birth, the average baby’s brain will increase 2 grams per day, by the age of 7 the child’s brain will have reached about 90% of the adult brain size. Nutrition plays a very important role in the development of a child’s brain.

In order for children to develop their best physical strength, it is always necessary to ensure that in the daily diet for children, there are enough 4 groups: starch, vegetables, protein, and fat. So what should parents give their children to be smart and healthy, and develop comprehensively. Here are some foods that are good for young brains.

1. Types of starch are good for children’s brains

Starch is mainly from rice, grains such as rice, corn, potatoes, cassava…

The brain is the organ that consumes the most glucose in the body (accounting for about 20% of the sugar supplied to the body). For the brain to function properly, blood sugar needs to be stable (not too low or too high).

Studies show that a drop in glucose levels can have negative effects on concentration, memory, learning, and cognition. The brain also uses more glucose during times of intense mental need.

Without enough glucose, the central nervous system is affected, which can cause dizziness or mental and physical weakness…

Starch is mainly from rice, grains such as rice, corn, potatoes, cassava…

2. Eggs

Eggs are also a good source of choline. Choline is an essential nutrient that helps form cells deep within the brain. Eggs also contain high levels of protein, iron and vitamin A, which promote cell growth and repair.

Children can eat 1-2 eggs per day. One large hard-boiled egg has about 147 mg of choline. The recommended amount of choline for children is:

– 150 mg daily from 7 months to 1 year

– 200 mg per day from 1 to 3 years old

– 250 mg per day from 4 to 8 years old

– 375 mg per day from 9 to 13 years old

– 550 mg per day from 14 to 18 years old

3. Milk, yogurt, cheese

Milk, yogurt, cheese are rich in lactose, when in the body, lactose will be broken down into glucose molecules. Meanwhile, our brain and nerve tissue are made up of galactose and other nutrients. Therefore, milk also plays an important role in the intellectual development and normal functioning of the brain.

Children need to be exclusively breastfed from birth until they turn 6 months old, then reasonable complementary foods combined with breastfeeding until 2 years of age or longer.

Dosage of milk and dairy products for each age of children:

For children over 2 years old: Should choose milk and dairy products suitable for each developmental stage of the child. If children are at risk of being overweight or obese, they should choose low-fat or skim milk and milk products.

Children 3-5 years old daily should use 4 units of milk and dairy products, equivalent to 15g of cheese (1 piece of cheese), 100ml of yogurt (1 box of yogurt) and 200ml of liquid milk (2 small glasses of milk).

Children 6-7 years old Daily consumption of 4.5 units of milk and dairy products is recommended, equivalent to 15g of cheese (1 piece of cheese), 100ml of yogurt (1 carton of yogurt) and 250ml of liquid milk (2.5 cups of milk). ).

Children 8-9 age should use 5 units of milk and dairy products per day, equivalent to 30g of cheese (2 pieces of cheese), 100ml of yogurt (1 box of yogurt) and 200ml of liquid milk (2 small glasses of milk).

10-19 years old daily should use 6 units of milk and dairy products, equivalent to 30g of cheese (2 pieces of cheese), 200ml of yogurt (2 boxes of yogurt) and 200ml of liquid milk (2 small glasses of milk).

Milk, yogurt, cheese are rich in lactose, when in the body, lactose will be broken down into glucose molecules

4. Green vegetables

Green vegetables such as collard greens, sweet vegetables, spinach, kale… are rich in folate and vitamins, minerals and fiber that are good for young brains.

If children are lazy to eat vegetables, you can add sauce to vegetables to attract children to eat vegetables more.

Green vegetables

5. Nuts

During the first years of life, a child’s brain and mind develop very quickly. Right after birth, the average baby’s brain will increase 2 grams per day, by the age of 7 the child’s brain will have reached about 90% of the adult brain size.

Omega is a very important nutrient that supports the formation and development of the brain because the gray matter of the brain is mostly omega fatty acids. Omega mainly includes DHA, EPA and ALA, helping to create the sensitivity of neurons, helping to transmit information quickly and accurately, helping to increase concentration, attention, and supporting cognitive improvement for children. , helps children to react quickly, to remember well, to increase their ability to learn, evaluate, and imitate.

If there is a lack of omega, in the process of development, children will have low IQ and EQ, increasing the potential risk of attention deficit hyperactivity disorder, behavioral disorder or depression…

Omega has 2 sources: plant omega and animal omega. Plant omegas are found in many nuts: green beans, black beans, peanuts, flaxseeds, walnuts, black currants…

Plant omegas are found in many nuts: green beans, black beans, peanuts, flaxseeds, walnuts, black currants…

6. Types of fish

As analyzed above, omega is very important for brain development. Animal omega is abundant in fish, especially marine fish such as salmon, mackerel, tuna, herring… Feeding children fish will be very good for brain development.

Animal omega is abundant in fish, especially marine fish such as salmon, mackerel, tuna, herring …

7. Lean meats, seafood

In beef, lean pork, seafood (shrimp, crab, clam, …) there is a lot of iron. Iron is an essential micronutrient for blood formation. If iron deficiency will lead to anemia in the body, anemia in the brain, fatigue, poor concentration, or a feeling of drowsiness, loss of alertness.

8. Fruits

Fruits often contain a lot of antioxidants, which help children’s brains develop better. Strawberries, apricots, guava…. Apples are rich in antioxidants. Bananas are often considered a brain food because they are rich in potassium and magnesium…

The diet needs to be full of carbohydrates, proteins, lipids, vitamins A, C and fibers – essential groups of substances for the comprehensive and healthy development of the growing baby. Ensuring children eat a full range of food groups is very important in the overall development of children.

MSc. Dr. Le Trinh Thuy Tien