Brain-boosting food groups that are essential for growing children

Although nutrition is important at any age, it plays an especially vital role in the healthy growth and development of young children. Kids need to eat nutritious food for energy, growth, muscle recovery and even for the healthy development of their brains.

In fact, the UK National Institute for Health stressed the importance of nutrition for brain development in the early years calling it the ‘golden opportunity of the first 1,000 days’ in a study. The authors noted that the first three years of a child’s life are critical for brain development and failure to optimize this period could have long-lasting consequences.

Here are some foods groups that were noted to be the most important for children's minds and overall health:

PROTEIN

Protein is an essential macronutrient for everyone and that includes children. Scientists say that a lack of protein in diet causes growth failure. This is why a kid’s diet should be full of milk, lean meats, cheese, soy and eggs. So let children snack on a block of cheese, or a spoon of natural peanut butter or give them scrambled eggs for breakfast!

OMEGA-3 FATTY ACIDS

Healthy fats have been linked to improved cognition and better attention in some studies. To improve the intake of essential omega-3 fatty acids in your child’s diet, feed them oily fish like salmon or tuna. Nuts and seeds are also great sources but could be choking hazards, so be extra careful with those. Opt for flaxseed, soybean or canola oil as they are all rich in omega 3s.

IRON

Iron is a super-important micronutrient for both expecting mothers and children. It boosts oxygenation in the body and promotes nerve development. You can find your dietary iron in lean meats, spinach, pumpkin seeds, eggs and green peas.

ZINC

We all know that zinc plays an important role in the maintenance of our immune system but zinc also has an impact on child cognition and motor development. To give your children their adequate zinc intake, feed them good amounts of poultry meat, seafood, beans, lentils, chickpeas and soy products.

IODINE

The last micronutrient mentioned in the study was iodine, which the researchers remark is often lacking in most adults and children. A good way to consume iodine naturally is through fish, dairy products and of course, iodised salt.

A well-balanced diet with all these macro and micronutrients can go a long way!