Don’t be fooled by the apparent high fat content of salmon. The fats contained in this fish are omega-3 fatty acids DHA and EPA and are great for you! As Andrea Giancoli, MPH, RD, says, they are both essential for brain growth and function.
Research suggests that those people who get more of these types of fatty acids in their day to day meals collectively have sharper minds and perform better at mental skills tests.
“While tuna is also a source of omega-3s, it’s not a rich source like salmon. 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.” – Andrea Giancoli
White tuna, or albacore, had more mercury than canned light tuna, so the EPA has advised not to eat more than 6 ounces of albacore tuna per week.
We’ve always known eggs to be an excellent source of protein, but the yolks themselves (which many used to believe contained the least nutrients but the most fat) are packed with choline, which is great for memory development.
So don’t be shy in giving your kids some poached, scrambled, even fried eggs of a morning before heading off to school. Or even an up and go breakfast burrito for the family on the move!
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” – Webmd.com
Don’t be scared off by the word butter, but also don’t let your kids go all Brad Pitt on the peanut butter jars, it is still very high in calories, and you don’t need too much of the good stuff to reap the rewards.
4. Whole Grains
The brain needs glucose, and who can guess what can supply said Glucose in copious amounts? Whole Grains. The fibre contained in Whole Grains will also help regulate the release of Glucose in the body.
Eating more whole grains isn’t hard to do, with an abundance of whole grain cereals available, and whole grain bread for making sandwiches.
“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.” – Sarah Krieger
The high Fiber content will keep your child’s brain full of nutrients all morning whilst at school, and you’ll find plenty of vitamin E, B-vitamins, potassium and zinc in there also. All the good stuff!
Hardly a surprise this one. Berries are nature’s superfood, not just for the little ones. We’re talking strawberries, cherries, blueberries, blackberries. You name it.
The more intense the color, generally, the more nutritional content. Expect high levels of antioxidants, especially vitamin C.
“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..” – Source: Webmd.com
“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.” – Source: Webmd.com
For the vegetarians out there, stick to black bean and soy patties to get your iron.