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If childhood obesity is a concern we must have, this should not distract us from another important need, that of knowing which foods are good for children's brains so that their cognitive-emotional development does not suffer hitches or slowdowns. A child who follows a healthy diet and with those sugars, carbohydrates and vitamins they need, has an edge not only at school but in general as the ability to be curious, to interact with the world and to learn how it works.
So here are some tips to give our children, whether they are children or grandchildren, the right energy to face their growth. Between us, even if we are no longer children, we can still take notes because, in different quantities, but our adult brain also needs certain nutritious foods.
Which sugars are good for children's brains
Before illustrating which foods are good for children's brains, let's focus on sugars dedicating a separate chapter to them to clarify that common saying "my brain needs sugar". With this excuse, young and old alike sometimes eat real junk, but not all sugars are suitable for providing energy for our brain activity.
What is needed is glucose, a fuel that we can extract from carbohydrates and that, through the blood, reaches the brain and makes it work. It is a simple sugar present in beetroot and sugar cane but also in cereals in particular, and a little in all carbohydrates. In short, therefore, no junk food is good for the brain, indeed!
What foods are good for children's brains
To better understand the criteria with which these foods were selected, it must be said that we went looking for those rich in "good" omega-3 fatty acids and antioxidants which can counteract the onset of neurodegenerative diseases. Our brain needs substances with neuro-protective effects and which can promote the passage of signals between neuronal cells from an early age.
If we talk about omega 3 we think of the blue fish, therefore to fish such as mackerel and sardine, the richest in fatty acids, useful both for their anti-inflammatory actions and for the control they have on the level of LDL-cholesterol and triglycerides in the blood. As a second to include we also have eggs which help the brain work faster
Among the spices, the most popular is curry thanks to its precious antioxidant properties that help us immediately prevent various neurodegenerative diseases by protecting our neurons. When it comes to drinks, green tea is highly recommended. Give it to the children? Why not? We can try a snack with a sweet and it is worth it because it is not only an excellent antioxidant, the green tea counteracts free radicals, but helps a lot to maintain concentration and fight mental fatigue, especially in the first school experiences.
Coffee that protects against Parkinson's disease and other diseases that create brain damage would also be excellent but it is better to wait a few years before creating this habit that can get carried away and become a vice. With the dark chocolate instead, we can proceed serenely with the foresight of choosing the organic one, prepared from cocoa beans. Better if without added sugars so that it contains even more cocoa, a source of antioxidants.
What vegetables are good for children's brains
Among the foods that are good for the brain there are also vegetables, so we must strive to make them like them. It's a battle but it can be won. Let's start with the tomato that already with pasta or pizza or nice bruschetta can be appreciated. The tomato helps the body get rid of toxins and free radicals, thus protecting the cells of our brain. We try to choose them as ripe as possible, not only because of the more pleasant taste but also because they have more beneficial substances.
More difficult to please are certainly the broccoli but they are the vegetables that most of all improve cognitive function and brain performance. If you eat a good amount of it you can clearly improve your ability to memorize and this will be very useful to a child, not only at school.
What fruits are good for children's brains
Let's move on to fruit taking a sigh of relief and let's start with berries that they usually like a lot. Our brains love them too. They slow down brain aging in the long run but above all they improve cognitive and motor skills by limiting the appearance of neuronal damage. Me too'avocado it is a useful and loved fruit, rich in monounsaturated fatty acids, but also in magnesium and potassium, all substances useful for keeping the brain active.
Let's move on to Kiwi, fruit that when ripe can please children. It is valuable because it acts on oxidative stress by preventing diseases such as cancer, atherosclerosis, Alzheimer's and Parkinson's. However, the most important feature of kiwifruit is copper, an element that is essential for growing children because it favors the development of their brain and their immune system.
In dried fruit we find the surprise of dried plums, source of potassium, zinc, magnesium and iron. How to propose them? Together with other cooked fruit such as apples and bananas, with a delicious scoop of cream ice cream or yogurt.
Let's definitely move on to dried fruit, with nuts, very rich in omega-3 but also in vitamin E. Together with other dried fruit and raisins, and dehydrated apples, it can compose a mix of nutrients to be proposed as a snack. Here is an example of a mix with nuts but also very good blueberries, which we can also buy on Amazon. It is balanced and very varied, of guaranteed success and which benefits anyone who tastes it, not just children. For more information on this brain food you can click here.