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Parenting Tips – Top Ten Brain Boosting Foods for Kids
By Lara | March 19, 2008
By Haynes Miller
Good nutrition is part of good parenting, but did you know that there are some foods that actually boost brain power? Here is a list of foods that kids love to eat which are also good for them! Just don’t tell them!
1. Blueberries: - Studies show that diets rich in berries, and most specifically blueberries, greatly improves motor skills and learning capacity. Kids really love eating them! You can pop them into the freezer for a frozen treat any time!
2. Wild Salmon: - Salmon and other cold-water fish are rich in omega-3 essential fatty acids. Omega-3s are essential for brain function and also contain anti- inflammatory substances. Other oily fish that provide the benefits of omega-3s are sardines and herring.
3. Citrus Fruits and Colorful Vegetables: - Because of their antioxidant properties, citrus fruits and colorful vegetables are high on the list of “brainy” foods. The more colorful the better. Brightly colored yellow, orange, red, purple and green fruits and vegetables are antioxidant rich. Go for orange with carrots, apricots, cantaloupe, mango, papaya and oranges. Blueberries, blackberries, prunes, red grapes and eggplant add a blue/purple hue to your plate. Add red to your diet with cherries, tomatoes and red pepper. The best antioxidant source of green vegetables are found in the dark green vegetables – spinach, kale, romaine lettuce, Brussels sprouts, broccoli.
4. Avocados: - In promoting brain health, avocados are almost as powerful as blueberries. It is true that the avocado is a fatty fruit, but it’s a monounsaturated fat, which contributes to healthy blood flow. Healthy blood flow equates to a healthier brain. My daughter loves to dip tortilla chips into my homemade guacamole, which is easy to make. What a great way to get healthy food into her!
5. Beans: - Beans stabilize glucose (blood sugar) levels. The brain, which is dependent on glucose for fuel cannot store it. Adding beans to your diet can provide a steady stream of energy, as well as a high amount of fiber. With so many varieties – black beans, lima beans, pinto, kidney, garbanzo, Great Northern, Navy and others – it’s easy to add variety in this under-recognized super food section. Peas and lentils, other foods in the legume family, also provide benefit. I often open a can of beans, rinse them thoroughly and just put them out as is. They are a great snack that kids can eat with their fingers!
6. Water: - Water, technically, is not a food. However, it is an absolute must for brain performance. The brain is about 80 percent water and a primary rule of brain nutrition is hydration.
7. Whole Grains: - Oatmeal, brown rice, whole-grain breads, popcorn and barley promote cardiovascular health and good blood flow throughout the organ system, which includes the brain. Wheat germ, though not technically a whole grain, also goes on the “super foods” list because wheat germ adds fiber, Vitamin E and some omega-3s. My daughter loves to sprinkle wheat germ on her yogurt. It gives the crunch of granola without the extra sugar!
8. Nuts and Seeds: - Nuts and seeds are an excellent source of the power antioxidant Vitamin E. Studies show that higher levels of vitamin E correspond with lower levels of cognitive decline. Sunflower seeds, sesame seeds, flax seed, walnuts, hazelnuts, Brazil nuts, filberts, almonds, cashews, peanuts and unhydrogenated nut butters all provide benefits. Provided your child is not allergic to nuts, these make great after-school snacks. They are high in protein and contain good fats that help the body feel satisfied.
9. Grape juice: - Recently, adults have been recognizing the benefits of grape juice for heart health. New research shows grape juice also helps to significantly improve short term memory and motor skills, a great benefit to children.
10. Eggs: - Eggs are an excellent source of protein and are also rich in choline, an essential nutrient vital for the creation of memory stem cells. My daughter loves her special weekend breakfast of cheese/egg omelet with wheat toast. Another great way to use eggs is to dip lightly steamed cauliflower florets in beaten egg, roll them in bread crumbs, drizzle lightly with olive oil and pop them into a 350 oven for 20 minutes, turning halfway through. This gives you the benefit of eggs and cauliflower at the same time and kids love it.
Now I just need to know which foods to feed my daughter that will make her eager to do her homework!
To learn “The Simple Parenting Technique That Always Gets Results” download my brand new report here: http://www.platinumparenting.com
Haynes Miller teaches all her parenting secrets in “Platinum Parenting,” a seven week parenting makeover which transforms parenting stress into parenting joy. Platinum Parenting, because children are our most precious resource.
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