The right kind of diet can make a world of a difference for your body, but did you know that your food affects your brain as well?
Your secret weapon: Omega-3 and Protein
“Your child’s brain and nervous system is in a rapid state of growth and development until age five,” dietitian Karlene Karst, author of The Full-Fat Solution, told Babble. “You want to turbo-boost kids’ brain power with a diet of fun, simple, yet delicious foods that incorporate protein and omega-3s—the building blocks for smart and healthy brains.”
The fatty acids in omega-3s help develop nerve and brain cells. Studies have shown that newborns who were given omega-3s performed better in IQ tests when they were older, and that children with low levels of omega-3 performed more poorly on reading tests and working memory.
These are some brain-boosting foods that can help your child get smarter:
1. Nuts
When your child is 1 or older, you can begin introducing nuts and nut butters into your kids’ diet, as these are rich in omega-3 and protein. “As with any new foods, especially nuts, you’ll want to use caution,” says Karst. “Try a dab on a food a child has already eaten — say, peanut butter on a thin slice of banana. Because the texture is somewhat sticky and dry, make sure fluids are offered.”
Though peanut butter is OK, other nut butters like almond butter and sunflower butter contain more healthy fat. Also, for younger children, make sure that you slice nuts into smaller pieces as these can be choking hazards.
Click to the next page to read about other foods that can help your child become smarter.
2. Oatmeal
Oatmeal is rich in protein and fiber, and can be made more interesting with fruit, honey (avoid giving honey to children until they turn 1), milk, and yogurt.
3. Eggs
Apart from being a great source of protein, eggs also contain the vitamin choline, which helps with memory.
4. Fish and fish oil
Fatty fish like salmon is a great source of omega-3. You can also add fish oil to yoghurt, smoothies, and so forth if your child doesn’t like taking it on its own.
5. Leafy greens
Greens like spinach, kale, collard, and mustard greens are rich in antioxidants that help with memory.
READ: The secrets to raising smarter children
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