Up next in Healthy Eating (73 videos)
Get more nutrients into your diet with the crash course in nutrition provided by these videos.
You Will Need
- Folate-rich foods
- Dark chocolate
- Milk (optional)
- Bananas (optional)
Give them oatmeal
Serve a hot cereal for breakfast. Children who ate instant oatmeal performed 5 to 12 percent better on spatial memory tests than kids who ate sugary cereal or no breakfast at all.
Replace tuna sandwiches with salmon. Tuna is rich in omega-3 fatty acids, which are essential for brain growth and function, but salmon has even more. Studies have suggested that children whose diet is high in essential fatty acids do better on reading and spelling tests.
Let them snack on unsalted nuts. Like salmon, they're high in essential fatty acids, among other brain-boosting nutrients. Cashews are particularly good for developing minds; they're rich in magnesium, which may improve blood flow to the brain.
Whip up some eggs
Whip up some eggs; they're loaded with choline, a B vitamin that helps with memory development. An animal study showed a 30 percent memory boost in mice that ingested choline at a young age.
Feed them folate
Feed them foods high in folate, a B vitamin that may boost the brain's ability to process information. Foods high in folate, also known as folic acid, include romaine lettuce, raw spinach, lentils, broccoli, oranges, and papaya.
Serve berry nice desserts
Serve blueberries and raspberries for dessert once or twice a week. They contain anthocyanins, which boost brain chemicals that influence memory and learning.
Don't deny them chocolate
When you allow your children a sweet treat, make it chocolate, as long as it's dark. Studies show it increases brain function, possibly due to the flavonoids it contains. Look for chocolate that is at least 70 percent cacao.