The best nutrition to increase a child’s concentration and learning

The brain is the command center of your baby’s body, controlling everything from emotions and learning to memory and concentration. having a Example of a healthy diet It is essential to keep the brain at peak productivity, especially when a child faces academic pressures and needs more mental energy. You can improve your child’s memory and problem-solving ability by observing the principles of nutrition to increase the child’s concentration and learning.

Vitamins needed by the body Children are diverse and wide. In the following, we mention some of the most important vitamins and minerals to strengthen the development of children’s intelligence and memory.

Iron facilitates the transfer of oxygen to the brain and supports the neural connections and intellectual abilities of children. This micronutrient is abundantly found in eggs, white and red meats, pistachios, spinach, lentils and okra, but due to the high importance of this mineral in children’s bodies, some of Symptoms and causes of iron deficiency And also know the method of their treatment so that you can consult a doctor about it if necessary.

By affecting the growth of neurons, this vitamin affects the functioning of the mind and is necessary for the brain development processes in children. By including fish, fish oil, shrimp, mushrooms, and egg yolks in your child’s diet, you can provide him with the vitamin D he needs. This vitamin is known as the best supplement for brain balance and increasing intelligence for children. Of course, you should note that living in an apartment has made vitamin D less produced in children’s bodies, and for this reason, it is necessary Methods to compensate for vitamin D deficiency Know the body and use it to have smarter children.

Fruits and vegetables are the most important elements in the diet of intelligent children. In the following, we will introduce the most essential fruits and vegetables for the development of children’s intelligence and memory. You can do it on the side Effective ways to strengthen a child’s memory Use the following fruits and vegetables for this purpose.

black berry

Vitamin C present in black mulberry increases mental vitality, manages anxiety and stress in children and thus strengthens their intelligence. Other fruits in the berry family, such as blueberries, strawberries, and blackberries, are not only delicious, but they also support brain health. These fruits contain strong anthocyanins and antioxidants that help protect the brain by reducing inflammation and improving blood flow. Eating berries, especially blackberries, in children can lead to enhanced memory, faster thinking, and improved performance in intellectual subjects such as math and geometry.

Citrus fruits

Citrus fruits (such as oranges, grapefruits, tangerines, and lemons) are a source of flavonoids that are associated with improved brain function and memory. These fruits are rich in nutrients such as vitamin C, which plays an important role in protecting the brain against oxidative stress. A study showed that children who consume citrus juice have better brain function and memory and increased blood flow to their brain. Some parents include citrus juice in the food plan of their beloved children, but they need to know Principles of juice storage For a long time, it is different in different fruits, and some juices lose their beneficial properties very quickly.

Broccoli

Broccoli is a useful source of vitamin K, which is necessary for enhancing cognitive function and improving brain power. Since this cabbage contains compounds called glucosinolates, it helps to slow down the breakdown of acetylcholine in the brain (which is involved in memory function). Other members of the broccoli family such as cauliflower, kale and Brussels sprouts also have the same properties; However, some families The nature of broccoli and its benefits They are sensitive and it is necessary to get enough information about this before including it in the child’s diet.

Grains and carbohydrates

Whole grains are rich in carbohydrates, glucose and essential brain energy. They are also a useful source of B vitamins that help nourish the nervous system. Several studies have shown that a breakfast rich in whole grains has a greater effect on strengthening short-term memory and concentration compared to white bread and refined carbohydrates.

You can help improve your child’s learning and memory by adding oats, wholemeal or rye bread, quinoa and buckwheat to his breakfast; However, it is necessary if your child is allergic to gluten List of gluten-free foods Know to avoid possible harm to him. In addition, for Storage of breakfast cereals for a long time You should also have enough information to provide healthy food to your child.

Proteins

Proteins are one of the most important elements of the food pyramid. In the following, we introduce important proteins for the development of children’s intelligence.

egg

Children’s brains, especially in the first year of life, are growing at a significant rate. Choline in egg yolk plays an important role in improving memory power and almost meets the daily needs of children from 1 to 8 years old. Egg is a complete protein containing iron, folate and vitamins A and B12, which are important elements for the growth, repair and recovery of brain cells. However, before adding this nutrient to your child’s diet, it is necessary to know enough about it Allergy to eggs in children Have and prevent possible risks caused by this disease.

Fatty fish

Fatty fish are rich in omega-3 fatty acids, which have many benefits for brain development. Studies have shown that regular consumption of mercury-free fish in children, due to their role in the functioning of neurotransmitters, helps to reduce behavioral problems, improve learning and strengthen memory. Salmon, mackerel, tuna, calamari and sardines are very good sources of omega-3.

Nuts and snacks

Nuts and healthy snacks are known as brain health powerhouses. Almonds, walnuts, pistachios and cashews are rich in essential nutrients for the brain. Research has shown that a variety of nuts can significantly improve brain function. Also, in a study it was found that children who regularly consumed nuts had better verbal reasoning and cognitive performance.

Pumpkin seeds are also one of the excellent brains rich in zinc, magnesium and manganese, which play a role in strengthening memory and thinking skills. Also, you can add dark chocolate to your child’s diet plan as one of the excellent sources of flavonoids and help reduce mental fatigue and improve his concentration abilities.

The flavonoids in dark chocolate can cross the blood-brain barrier and directly affect areas of the brain that are responsible for memory and attention; However, if you want to include nuts or dark chocolate in your child’s snack list, you should consider the time and A suitable child’s snack program Know enough to prevent him from losing his appetite at other meals.

dairy products

Milk, yogurt, and cheese are excellent sources of nutrient-dense protein and fat-soluble vitamins A, D, and B, which help brain tissue grow and connect blood chemicals with brain enzymes. Studies show that people who consume dairy products 3 times a day have higher levels of a protective compound called glutathione in their blood, which protects brain function.

However, if your child is not interested in dairy, don’t worry, because there are other ways you can add these important elements to his diet; For example, instead of a glass of milk, you can cook porridge or special desserts for him Yogurt and pineapple dessert Put it on your child’s snack list.

Legumes

Peas, lentils and beans are rich in protein, fiber and various vitamins and minerals. Not only do they release your energy slowly, but they also keep you focused in class.

Harmful foods for a child’s memory and concentration