Page 79 - Issue 112 May-June 2021

Healthy foods About the author Olivia Cheng, author and owner of Yumble. yumblekids.com hello@yumblekids.com @yumblekids @yumblekids “A diet that will support better brain development” you could consider healthy alternatives like almond butter and sunflower seed butter. Eggs Beyond being a great source of protein, eggs are also an important brain food. Eggs can be a good source of vitamins B6 and B12. Along with that, they are also rich in brain-healthy nutrients like folate and choline. Research has shown that choline plays a role in protecting the brain and that the intake of choline is associated with healthy memory function. Parents have a lot of options when it comes to introducing eggs to a child’s diet. One easy way is to serve eggs as a part of breakfast. You could also make egg sandwiches to eat later in the day or make wraps using a whole-wheat tortilla. Apples The health benefits of apples are well-known, but many people do not realize that they are also a brain food. Apples can be good as a source of vitamin K and quercetin, which has been shown to protect the brain from neurological diseases. Apples can be a sweet treat that will be a healthier alternative to things like cake and candies. Apples can be the perfect snack to pack in your child’s lunchbox. You could pack the apple whole or slice it up and give your child a dipping sauce. Apple juice can also be an option for introducing more of this fruit to your child’s diet. You just need to be aware that many store-bought juices have a lot of added sugar. Fatty Fish Fatty fish can be good for adding a range of brain-healthy nutrients to your child’s diet. Many of the fatty fish can provide nutrients like vitamin D, vitamin K and niacin. Along with that, they are also rich in omega-3 fatty acids, which are associated with better brain health. Consider adding fish like tuna, salmon, mackerel and sardines to your child’s diet. You have a lot of options for adding these fish to the menu at your house. A tuna fish sandwich is one obvious way to get more tuna in the diet of a child. You could also consider grilling fish as a part of dinner or you could cut the fish up and make fish nuggets with dipping sauce. Greek Yogurt Fat plays an important role in brain function. With full-fat Greek yogurt, you have a healthy option for adding fat to your child’s diet. Along with that, there is research to suggest that the probiotics from yogurt can have a positive effect on mental health. Greek yogurt is another food that offers a lot of options for adding it to the diets of you and your children. One good option is to add berries for a delicious treat that is also healthy. You could also add the yogurt to smoothies as another way to make a nice snack for you and your kids. Oatmeal Oatmeal is a breakfast classic that is healthy for the brain and body. Oatmeal contains nutrients that help to promote better blood flow through the body and the brain. There is even evidence to suggest that eating oatmeal in the morning can help children perform better on memory tests. Oatmeal is another brain-healthy food that offers some nice options. Children could get the benefits by eating it plain, but you could add healthy fruits and other flavourings to make it a more complete and healthier meal. Plums Plums offer another sweet option for parents that want to provide their kids with food that is good for the brain. Plums are rich in vitamin K and they also have quercetin. Both of these nutrients have been shown to be good for supporting brain health. Plums are sweet and they can be another option for packing as a snack in your child’s lunchbox. Sliced plums can also be good for adding to foods like yogurt or as an ingredient in a smoothie. You could also make a nice fruit salad with plums and other healthy fruits. These foods offer a variety of options for building a diet that will support better brain development for children. Some of these foods are great as meals and many are perfect for snacking. You just need to find a few ways you can introduce some of these foods to your child’s diet throughout the week. senmagazine.co.uk SEN112 79