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10 Brain Food that can help kids get the most from school plus improve brain function, memory, and concentration.
1. Salmon
Fatty fish like salmon are an excellent source of the omega-3 fatty acids DHA and EPA — both essential for brain growth and function, says Andrea Giancoli, MPH, RD, a Los Angeles nutritionist and ADA spokeswoman.
In fact, recent research has also shown that people who get more of these fatty acids in their diet have sharper minds and do better at mental skills tests.
While tuna is also a source of omega-3s, it’s not a rich source like salmon, Giancoli tells WebMD.
“Tuna is definitely a good source of lean protein, but because it’s so lean it’s not very high in omega-3s like canned salmon is,” Giancoli tells WebMD. Also, albacore “white” tuna has more mercury than canned light tuna, so the EPA advises eating no more than 6 ounces of albacore tuna weekly.
2. Eggs
Eggs are well-known as a great protein source — but the egg yolks are also packed with choline, which helps memory development.
3. Peanut Butter
“Peanuts and peanut butter are a good source of vitamin E, a potent antioxidant that protects nervous membranes — plus thiamin to help the brain and nervous system use glucose for energy,” says Giancoli.
4. Whole Grains
The brain needs a constant supply of glucose — and whole grains provide that in spades. The fiber helps regulate the release of glucose into the body, Giancoli explains. “Whole grains also have B-vitamins, which nourish a healthy nervous system.”
5. Oats/Oatmeal
Oats are one of the most familiar hot cereals for kids and a very nutritious “grain for the brain,” says Sarah Krieger, MPH, RD, LD/N, a St. Petersburg, Fla. consultant and ADA spokeswoman. “Oats provide excellent energy or fuel for the brain that kids need first thing in the morning.”
Loaded with fiber, oats keep a child’s brain fed all morning at school. Oats also are good sources of vitamin E, B-vitamins, potassium and zinc — which make our bodies and brains function at full capacity.
6. Berries
Strawberries, cherries, blueberries, blackberries. “In general, the more intense the color, the more nutrition in the berries,” Krieger says. Berries boast high levels of antioxidants, especially vitamin C, which may help prevent cancer.
Studies have shown improved memory with the extracts of blueberries and strawberries. “But eat the real thing to get a more nutritious package,” Krieger says. “The seeds from berries are also a good source of omega-3 fats..”
7. Beans
Beans are special because they have energy from protein and complex carbs — and fiber — plus lots of vitamins and minerals, Krieger says. “These are an excellent brain food since they keep a child’s energy and thinking level at peak all afternoon if they enjoy them with lunch.”
Kidney and pinto beans contain more omega 3 fatty acids than other beans — specifically ALA, another of the omega-3’s important for brain growth and function, says Krieger.
8. Colorful Veggies
Tomatoes, sweet potatoes, pumpkin, carrots, spinach — vegetables with rich, deep color are the best sources of antioxidants that keep brain cells strong and healthy, Thayer says.
9. Milk & Yogurt
Dairy foods are packed with protein and B-vitamins — essential for growth of brain tissue, neurotransmitters, and enzymes. “Milk and yogurt also provide a bigger punch with both protein and carbohydrates – the preferred source of energy for the brain,” Thayer says.
Recent research suggests that children and teens need 10 times more the recommended dose of vitamin D — a vitamin that benefits the neuromuscular system and the overall life cycle of human cells.
10. Lean Beef (or Meat Alternative)
Iron is an essential mineral that helps kids stay energized and concentrate at school. Lean beef is one of the best absorbed sources of iron. In fact, just 1 ounce per day has been shown to help the body absorb iron from other sources. Beef also contains zinc, which helps with memory.
For vegetarians, black bean and soy burgers are great iron-rich meatless options. Beans are an important source of nonheme iron — a type of iron that needs vitamin C to be absorbed. Eat tomatoes, red bell pepper, orange juice, strawberries, and other “Cs” with beans to get the most iron.
For a burger-less source of iron — try spinach. It’s packed with nonheme iron, too.
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