A balanced diet is necessary to support various aspects of children's health, including their growth and brain development. Very rapid brain growth occurs in the early years of a child's life.
It only takes 2 years for a person to reach 80% of their adult brain weight. Children's brain development continues into adolescence, especially in the prefrontal cortex, which is related to memory, decision-making ability, planning, and other functions.
Here are 7 foods that are good for children's brain development:
- Egg
Eggs are one of the most nutritious foods. Eggs contain many nutrients for brain development and cognitive function, including choline, vitamin B12, protein, and selenium.
Choline is an essential nutrient for brain development. Researchers found that adding foods containing choline to a child's diet in the first 1,000 days of life can aid brain development, protect against nerve cell damage and improve cognitive function.
- Seafood
Seafood is a good source of several important nutrients for brain function, including omega 3, zinc, and iodine. However, consuming too much of certain types of fish can also negatively affect the pollutants in the fish's body.
The body needs zinc for producing nerve cells. Meanwhile, the body needs iodine to produce thyroid hormone which plays an important role in brain development. Omega 3 is important for normal brain function.
- Green vegetables
Green vegetables such as spinach, cabbage, and lettuce contain substances that can protect the brain, such as folic acid, flavonoids, carotenoids, and vitamins E and K1. A study shows that children who get enough folic acid have better cognitive skills than children who don't.
- Orange
Adding citrus fruits to the diet can improve a child's overall health, including cognitive skills. Oranges are rich in flavonoids that can help increase nerve activity and blood flow to the brain. This can improve the cognitive function of the child's brain. Vitamin C in oranges is also important for brain development.
- Yogurt
Yogurt and dairy products can be a choice of snacks given to children to support their brain development. Yogurt and dairy products contain iodine that the body needs for the process of brain development and cognitive function. In addition, yogurt also contains protein, zinc, vitamin B12, and selenium, which are equally important for brain development.
- Foods rich in iron
Iron deficiency is a common condition in many parts of the world and usually occurs in children. Iron deficiency adversely affects the development of children's cognitive skills and can affect their academic ability.
Children under the age of 7 have the highest risk of iron deficiency. Therefore, give children iron-rich foods, such as red meat, poultry, seafood, and spinach.
- Nuts and seeds
Nuts and seeds are highly nutritious foods and contain many nutrients linked to improving one's cognitive abilities, including vitamin E, zinc, folate, iron, and protein.
Nuts can also improve the quality of a child's diet by increasing their intake of essential nutrients such as healthy fats, protein, and fiber. The quality of a good diet is also often associated with good academic performance.
Ensuring that children receive the nourishment and nourishment they need during their development period is one of a mother's responsibilities. In addition to food, children should also be invited to actively play to stimulate their brain development for the better.
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Source:
Kubala, J. & Marengo, K. (2021). 9 Brain Foods for Kids. Healthline. [online]. https://www.healthline.com/nutrition/brain-food-for-kids