A balanced and healthy diet will help your child have a good health foundation during revision and exam time. However, pay attention to add more of the foods below to help your child focus more, enhance memory function and support better brain activities.
1. Eating eggs will support better memory
Eggs are rich in choline, which is a very important vitamin.
Choline is an essential vitamin that plays an integral role in brain development. Choline is important for the creation of memory cells deep in the brain. Just eating 1-2 egg yolks per day will meet the daily choline requirement.
Eggs are also rich in protein and contain iron, folate and vitamin A – all important for cell growth, repair and development. Therefore, encourage your child to eat eggs regularly, unless they are allergic to this food.
Hard-boiled eggs mixed with a little mayonnaise are perfect for sandwiches, or eggs and toast for a quick, nutritious breakfast.
2. Increase your intake of fatty fish
Omega-3-rich fatty fish are essential for brain development and health.
Omega-3 fatty acids are essential components of the building blocks needed for cell growth. Certain types of omega-3 fats are the most abundant fats found in the brain, and some studies have shown that they can help manage behavioral problems by playing a role in neurotransmitter function. terrible.
Other studies have shown poorer reading and memory when omega-3 intake is low, and omega-3 supplementation has been linked to significantly improved memory function.
Salmon, mackerel, fresh tuna, trout, sardines and herring are excellent sources of omega-3s and should be eaten at least once a week. Replace one of your child’s meat dishes with these healthy fish options with these family-friendly recipes. If your child doesn’t like fish, they can be pureed into balls or sliced and made into deep-fried fish.
3. Oats, cereals and whole grain breads
Breakfast with whole grains helps fuel the brain.
Whole grains provide essential glucose and energy to fuel the brain. They’re also high in B vitamins, which help maintain a healthy nervous system.
Many studies have shown that a breakfast of whole grains improves short-term memory and attention, when compared to refined carbohydrates or without breakfast. Whole grains include oats, whole grain breads, rye, brown rice, quinoa, and buckwheat. Whole grain foods also contain a lot of fiber, which regulates the amount of glucose supplied to the body.
Start your child’s day with whole grains or oats in a few simple ways. Whole grain crackers with delicious toppings like cheese, mashed avocado or banana are a great treat; or replace rice with whole wheat bread for dinner.
Whole wheat bread can be substituted for white rice at dinner.
4. Legumes
High in protein as well as rich in vitamins and minerals, beans are a great food choice for your child. White and red beans contain more omega-3 fats than other legumes. Omega-3 fatty acids are important for brain development and function. They not only release energy slowly to keep the body full of energy, but also help children focus in class if they enjoy beans at lunchtime.
Sprinkle some steamed beans over salad, or mash and spread on top or add chopped lettuce and cheese for the perfect sandwich filling. Mixing stewed beans with pasta sauce or occasionally substituting beans for meat dishes will also be a good choice for dinner.
5. Milk, yogurt and cheese
Milk, yogurt and cheese are very nutritious.
Milk and dairy products are high in protein and B vitamins needed for the development of brain tissue, neurotransmitters and enzymes, all of which play important roles in the brain. Another benefit is that these foods are high in calcium, which is important for the development of strong teeth and bones. Children have calcium needs depending on their age, but you should aim to get two to three calcium-rich food sources each day.
If your child doesn’t like milk, don’t worry, because there are other ways you can add milk to your diet: use milk to make puddings or pancakes; add yogurt to fruit salads; use grated cheese on top of the omelette,…
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