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Certain foods have the effect of supporting brain development in children, enhancing brain function, memory and concentration. Top 10 brain foods for kids include.
1. Salmon is the top brain food
Fatty fish like salmon are a good source of omega-3 fatty acids DHA and EPA. DHA and EPA are essential for brain development and functioning. In fact, recent research shows that people whose diets are rich in these fats have sharper thoughts and score higher on tests of mental skills.
Besides salmon, tuna is also a type of fish that contains a lot of omega-3. Although tuna is very healthy, because the tuna is very lean, but also because tuna is too lean, the omega-3 content in tuna is not be as tall as that of a salmon.
2. Eggs are one of the brain foods
Eggs are a food rich in protein, and the egg yolk contains choline - an element that helps develop memory in children.
Trứng là thực phẩm cung cấp nguồn protein và choline dồi dào
3. Peanut butter
Peanuts and peanut butter are rich sources of vitamin E - a powerful antioxidant that protects the nervous system, and thiamin is an indispensable substance in the process of using glucose for energy. brain and nervous system.
4. Whole grains
The brain needs glucose to use it directly for energy, and whole grains deserve to be a top source. Plus, the fiber in whole grains helps regulate blood sugar levels, and the B vitamins are essential for a healthy nervous system.
5. Oats and oatmeal
Oats are one of the familiar cereals of people, and it is extremely suitable and nutritious for children. Containing a lot of fiber, vitamin E, B vitamins, potassium and zinc, oats are a perfect choice for a child's breakfast, providing energy and ensuring the child's body can function at an optimal level. multi.
Yến mạch chứa nhiều chất xơ và các loại vitamin cần thiết cho trẻ
6. Berries
Strawberries, cherries, blueberries, raspberries are nutritious fruits. Usually, the darker the color of the fruit, the more nutrients it contains. Berries contain high levels of antioxidants, especially vitamin C. Studies have proven the memory-enhancing effects of extracts from strawberries and blueberries, so using fresh fruit not only helps with memory, but also benefits from the nutritional composition of fresh fruit.
7. Legumes are brain food
Legumes are precious food that humans have. The composition of legumes contains many proteins, complex carbohydrates, fiber, vitamins and minerals. Therefore, beans provide a lot of energy, capable of helping the brain maintain maximum activity.
Kidney beans and pinto beans contain more omega-3 fatty acids than other beans, especially ALA compounds that play an important role in the development and functioning of the brain.
8. Colorful plants
Tomatoes, sweet potatoes, pumpkin, carrots, spinach are colorful and antioxidant-rich plants that help protect healthy brain cells.
Các loại thực phẩm màu sắc chứa nhiều chất chống oxy hóa
9. Fresh milk and yogurt
Dairy products are not only rich in protein and carbohydrates, but also contain B vitamins indispensable for brain development, neurotransmitters and biological catalysts (enzymes).
10. Lean Beef (or Other Lean Meats)
Iron is an indispensable trace element for children to stay active and alert when going to school. Lean beef is a very rich source of iron that the body can absorb. Besides, lean beef also contains zinc necessary for memory
In addition to lean meat, black beans and soybeans are sources of iron from plants that the body can absorb. In fact, legumes are man's most important source of non-heme iron (non-heme iron is iron that requires vitamin C to absorb). Use beans with tomatoes, red bell peppers, orange juice, strawberries,... (which are foods rich in vitamin C) to maximize the absorption of iron by the body.
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Articles refer to the source: webmd.com
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