The
kind of stress and competition that our kids face is increasing and getting
tougher day after day. It is important that we prepare our kids and make them
strong and capable enough to face it.
One
way to do that is helping them to focus, concentrate and excel at what they do
by boosting their brain power. A proper diet and adequate nutrients are
extremely essential in brain health. Here are some tips to make sure that your
kids eat healthy-
1.
Include whole grains
Like
everything else in our body, the brain requires energy (glucose) to function
well. Your child can concentrate and focus better when there is a steady and
adequate supply of energy. Whole grains like wheat, brown rice, jowar, bajra,
etc. help to release glucose slowly in the body, thereby ensuring a sustained
supply.
2.
Don’t forget the Proteins
Proteins
are the building blocks of our body. They are essential for the formation of
neurotransmitters which send messages across the brain and nervous system.
According to research, the healthiest sources of proteins include lean meats,
fish, poultry, dairy and plant based sources such as nuts and legumes.
Animal
sources of protein are also rich in B complex vitamins such as thiamin, niacin,
B6, B12 and folic acid and choline. These vitamins, especially choline has been
linked with boosting memory. If you are vegetarian or vegan, look for fortified
foods or opt for supplements.
3.
Fats are good
Did
you know that almost 70% of our brain is made of fat? It is but natural then
that it requires fat for adequate functioning. However, the type and quantity
are important. Omega-3 fatty acids such as DHA, are essential components for
learning and memory. They are found in fatty fish such as salmon and sardines.
Plant sources include flaxseeds, chia seeds, almonds, walnuts, etc.
Saturated
fat such as ghee, coconut oil, full fat dairy products are also essential.
However,
it is important to remember that trans-fat, hydrogenated fat, found in deep
fried, bakery and processed foods are harmful, since they cause oxidation and
damage to the cells.
4.
Include fruits and veggies
Most
Indian parents complain that their kids don’t like vegetables or they hate
eating fruits. However, apart from being high in fibre, this food group
contains loads of antioxidants which are beneficial for preventing oxidative
stress, thereby preventing fatigue, drowsiness, irritability, etc.
Make
interesting recipes and get them interested in what they are eating.
5.
Ensure that they are hydrated well
Dehydration
can cause a decrease in brain function by affecting the concentration, causing
irritability and a generalised lethargy. Avoid this by making sure that they
have enough fluids throughout the day. Water, smoothies, milkshakes, soups will
provide adequate hydration. Of course, avoid sugary, packaged, caffeinated
beverages, since they do more harm than good.
6.
Make them go out to play
Exercise
in any form helps to boost the brain function by releasing substances that
boost memory, cognitive function and help to process information effectively.
It also increases the heart rate, which pumps more oxygen to the brain.
So
let them run, skip, hop, jump, play cricket, football-whatever they wish!
A
balanced diet with ample play time and less of screen time is beneficial in
improving your child’s cognitive development. ‘Practice what you preach’!
Incorporating healthy habits yourself will provide a good example to your
children and make the implementation easier. Happy eating!
Siddhi
Takalkar is a child
nutrition specialist in Pune. She is also the founder of NutriWorks and is
a Registered Dietitian in Kothrud, Pune
with a Masters in Nutrition and Dietetics. She has a vast experience in
advising diets for various age groups. She is the best diet
consultant for all your Nutritional needs.
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