TOP 10 BRAIN FOOD FOR CHILDREN

Introduction

"Want your child to do better in school? Take a close look at his or her diet. Certain "brain foods" may help boost a child's brain growth -- plus improve brain function, memory, and concentration.
In fact, the brain is a very hungry organ -- the first of the body's organs to absorb nutrients from the food we eat, explains Bethany Thayer, MS, RD, a Detroit nutritionist and "Fatty fish, like salmon, is an excellent source of the omega-3 fatty acids DHA and EPA -- both essential for brain growth and function, says Andrea Giancoli, MPH, RD, a Los Angeles nutritionist and ADA spokeswoman.
In fact, recent research has also shown that people who get more of these fatty acids in their diet have sharper minds and do better at mental skills tests.
"Eggs are well known as a great protein source -- but the egg yolks are also packed with choline, which helps memory development.
Eat more eggs: Send your child off to school with a homemade grab-and-go breakfast egg burrito. Try breakfast for dinner one night a week -- scrambled eggs and toast. Make your own egg McMuffin at home: Just put a poached egg on top of a toasted English muffin topped "'Peanuts and peanut butter are a good source of vitamin E, a potent antioxidant that protects nervous membranes -- plus thiamin to help the brain and nervous system use glucose for energy,' says Giancoli.
Eat more peanut butter: For a twist on an old favorite, make a peanut butter and banana sandwich. Dip apple slices in peanut butter. Or top off your favorite salad with a handful of "The brain needs a constant supply of glucose -- and whole grains provide that in spades. The fiber helps regulate the release of glucose into the body, Giancoli explains. 'Whole grains also have B vitamins, which nourish a healthy nervous system.'
Eat more whole grains: It's easy to find more whole-grain cereals these days (make sure a whole grain is the first ingredient listed). But "Oats are one of the most familiar hot cereals for kids and a very nutritious 'grain for the brain,' says Sarah Krieger, MPH, RD, LD/N, a St. Petersburg, Fla., consultant and ADA spokeswoman. 'Oats provide excellent energy or fuel for the brain that kids need first thing in the morning.'
Loaded with fiber, oats keep a child's brain fed all morning at school. Oats also are good Strawberries, cherries, blueberries, blackberries. 'In general, the more intense the color, the more nutrition in the berries,' Krieger says. Berries boast high levels of antioxidants, especially vitamin C, which may help prevent cancer. Studies have shown improved memory with the extracts of blueberries and strawberries. 'But eat the real thing to get a more nutritious "Beans are special because they have energy from protein and complex carbs -- and fiber -- plus lots of vitamins and minerals, Krieger says. 'These are an excellent brain food since they keep a child's energy and thinking level at peak all afternoon if they enjoy them with lunch.'
Kidney and pinto beans contain more omega-3 fatty acids than other beans -- specifically ALA, another of the omega-3s important for brain Tomatoes, sweet potatoes, pumpkin, carrots, spinach -- vegetables with rich, deep color are the best sources of antioxidants that keep brain cells strong and healthy, Thayer says. Eat more veggies: Try sweet potato fries. Cut up in wedges or sticks. Spray them with vegetable oil cooking spray and then bake them in the oven (400 degrees, 20 minutes or until they start to brown).
"Dairy foods are packed with protein and B vitamins -- essential for growth of brain tissue, neurotransmitters, and enzymes. 'Milk and yogurt also provide a bigger punch with both protein and carbohydrates -- the preferred source of energy for the brain,' Thayer says.
Recent research suggests that children and teens need 10 times more than the recommended dose of vitamin D -- a vitaminIron is an essential mineral that helps kids stay energized and concentrate at school. Lean beef is one of the best absorbed sources of iron. In fact, just 1 ounce per day has been shown to help the body absorb iron from other sources. Beef also contains zinc, which helps with memory. For vegetarians, black bean and soy burgers

SOURCE: MedicineNet.com