Whether your children go to a regular or an international school here in Manila, their brains are constantly growing, changing, and developing as time passes by. For this reason, providing and offering them healthy foods are definitely essential.
If you are looking for some brain foods that you can serve your kids that will give them with enough focus and positively affect their cognitive skills, here are some of the best brain foods that your kids and your family can enjoy every day.
Letting your kids eat fatty fishes like salmon are one of the main source of omega-3 fatty acids DHA and EPA, which are both important for your kids’ growth and function. Tuna is another source of omega-3 nutrients and lean proteins.
There are several salmon and tuna recipes that you can offer and serve your children, which are the following:
- Salmon and Tuna Sandwich
When preparing a salmon sandwich, opt for the canned salmon. Mix it with a reduced-fat mayonnaise or a non-fat plain yogurt, raisins, chopped celery, and carrots. Serve it on a whole-grain bread. Use the same process above when preparing a tuna sandwich.
- Soup Formulas
Combine a canned salmon to a creamy broccoli soup. Then, add frozen chopped broccoli if you are aiming for that extra nutrition and soft texture. Another food you can give your kids are boxed soups. Boxed soups are usually low in fat and calories, which is perfect for your kids.
- Salmon Patties
Using a 14 oz. canned salmon, 1 lb. frozen chopped spinach (thawed and drained), ½ finely chopped onions, 2 pressed, garlic cloves, ½ teaspoon salt and pepper. Combine these ingredients. After mixing all the ingredients, form the mixture into small balls. Heat olive oil in a pan, flatten the spinach balls, and cook it over medium heat. Serve it along with brown rice.
One of the best food that provides a great protein source are eggs. Additionally, eggs also play an important role in memory development that comes from egg yolks. Preparing a grab-and-go egg burrito or egg McMuffin will make your children acquire more proteins. Making a toasted English muffin with a fried egg on top with a slice of low-fat cheese is also a good meal idea that your kids will surely love.
One good source of vitamin E and antioxidant that protects one’s nervous membranes are peanuts and peanut butter. Letting your kids consume these two will surely help them to gain more energy since it is also packed with thiamin that will surely help them to procure energy.
Peanut butter and banana sandwich, or salad with a trickle of peanuts are some of the meals that you can prepare for your kids.
Glucose is one of the most important substance that the brain constantly needs. Whole grains provide that glucose since they are packed with fibers that helps regulate the glucose release in your body. Additionally, it also has B-vitamins that nourishes the body’s nervous system.
Serving whole grain cereals is one of the simplest meal you can serve your children. But if you are feeling a little creative, you can always try making a whole wheat couscous with cranberries.
Oats or Oatmeal
Oats are one of the well-known food that are under the “grain for the brain” branch. This is because oats greatly provide excellent energy and fuel for the brain that everyone, especially kids, needs. Additionally, oats are loaded with fiber, vitamin E, B-vitamins, potassium, and zinc which increasingly help our bodies and brains to fully function.
Preparing and letting your children eat healthy food will ultimately make your kids be more energetic and healthy. Make sure that you include these foods and you will be surprised how it will greatly affect your children’s overall health and well-being.