At this point in human history, I’m sure most of us can list down at least five brain foods.
Salmon, walnuts, avocados, blueberries, almonds, spinach, chia seeds—the list is endless.
But how do you appeal to the palettes of picky eaters or simply introduce some fun, healthy snacks into their diet?
Here are 8 surprising brain foods your kids will surely enjoy.
Dark Chocolate
Your kids will love this one.
According to studies, dark chocolate can significantly improve cognitive function. This is due to a compound known as flavanol, which increases blood flow to the brain.
However, the caveat here is that you feed your kids the good quality stuff.
Ideally, a bar of chocolate should have at least 70% cocoa for you to reap the aforementioned benefits.
Milk chocolate is okay for a snack, but it’s definitely not something your kids should be indulging in every day.
Ideally, you should try to look for organic cocoa as well, just to be on the safe side.
If you’re keen on introducing something more exotic on your family’s menu, you can make a savoury chocolate sauce. These are often eaten with poultry and red meat and can be a delicious addition to your meals.
Peanut Butter
Peanut butter is rich is brain-loving compounds like polyphenols, niacin, vitamin E and resveratrol.
These nutrients are important for maintaining cognitive function as well as aid in memory and learning.
However, commercially sold brands can be chock-full of sugar and oils.
So, as an alternative, you can make your own peanut butter at home. That way you can control the amount of sugar you allow in your children’s diet.
Raisins
Raisins are a rich source of boron. This compound is responsible for maintaining cognitive functions like memory, attention and hand-eye coordination.
Raisins are also rich in anti-oxidants, which prevents neurodegenerative illnesses like Alzheimer’s.
While kids are not likely to get this condition, having a diet rich in raisins could be a good preventative measure.
Raisins can be mixed with cereals, in salads and even eaten on its own as a snack.
Pumpkin Seeds
While not as common as a Malaysian snack, pumpkin seeds are sold everywhere in supermarkets across the country. Plus, they are definitely more affordable than walnuts and almonds.
Pumpkin seeds are rich in excellent source of magnesium, zinc, copper, and iron.
These micronutrients are essential for maintaining brain health.
The iron content in pumpkin seeds have also been found to help kids with ADHD.
If you’re up for a little DIY, you can always buy a pumpkin and make your own pumpkin seeds.
This way, you can control the amount of sugar and salt and even customise the seasoning.
Fruit Jams
Fruit jams are a good alternative to fresh berries, which are potent brain food but healthier ones can be harder to procure locally.
Those that are available tend to have short shelf lives and can be quite expensive.
But you can find fruit jams virtually anywhere.
Moreover, they come in various assortments: raspberries, blueberries, blackberries and even mixed berries.
Just be sure to buy the whole fruit version and not the processed jelly kind.
Fruits jams are so versatile. You can spread them on bread and crackers, mix them in yoghurt and even incorporate them into desserts.
Curries and Dhal
Two local favourites, curries, and dhal are a staple in every Malaysian household, and are also brain food.
These are considered brain foods by virtue of their main ingredient: turmeric.
Turmeric is rich in antioxidants and anti-inflammatory agents that can boost cognitive function.
Dhal also contains lentils, which are also a brain food.
Any legume really is a good for brain health by virtue of their high folic acid content. Folic acid is important for proper brain development in children and teenagers.
If your child is still young and can’t tolerate spice yet, stick with dhal instead of curries.
You can also try golden milk if you’re looking for something more interesting to add to the menu. This is basically just warm milk mixed with turmeric.
Orange Juice
One study found that daily intake of juice significantly reduced the chances of developing cognitive decline from old age. This makes oranges a very powerful brain food.
So, if you want your kid to stay sharp throughout their life, start them on OJ as soon as possible.
This does not need to be limited to just orange juice, of course.
There are plenty of brands that produce ‘power-blends’ or ‘mixed fruits and veggies’ juices.
Just be sure to look for those extracted from whole fruits and not from cordials.
Alternatively, you can easily feed your kids fresh oranges too, if that’s their preference.
You Are What You Eat
Brain food is simply a catch-all term for foods that support and maintain brain health. They help your child learn better, and retain more information.
This ensures a productive education where they are able to make the most out of their lessons.
However, this really isn’t something you should overthink.
Chances are your regular menu already contains brain foods like eggs and sardines.
Remember, these suggestions should not take the place of a normal diet complete with all the necessary macronutrients.
That said, this list is especially useful for when you need some ideas for healthy snacks that will benefit your child.
In addition, you can also choose to supplement their diet with superfoods as well. This ensures a healthy body as well as a healthy mind.
So, try out these brain foods for your children; they will definitely enjoy them.
Disclaimer: The information provided in this article is for informational purposes only and should not be considered as medical advice from Motherhood. For any health-related concerns, it is advisable to consult with a qualified healthcare professional or medical practitioner.
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