Salmon
Fatty fish like salmon are rich in omega-3 fatty acids DHA and EPA. DHA and EPA are essential for the development and function of the brain. In fact, recent studies have shown that people who have a diet rich in these fatty acids have sharper thinking and higher scores in mental skill tests.
In addition to salmon, tuna is also a fish that is high in omega-3. While tuna is good for health, it is not as high in omega-3 as salmon due to its lower fat content.
Eggs
Protein and nutrients in eggs help children to focus, according to chef Beth Saltz, a nutrition expert from Los Angeles.
Add eggs to whole grain cereals for breakfast or a light afternoon meal. “The combination of protein and carbohydrates helps keep children full until the next meal without causing a blood sugar drop,” says Saltz. You can also try serving egg salad sandwiches or stuffed eggs.
Yogurt
Fat is important for brain health, says nutritionist Laura Lagano. A container of full-fat yogurt (which has more protein than other types of yogurt) can help keep brain cells in good shape for sending and receiving information.
Add a container of yogurt to lunch with some interesting variations: cereals with at least 3 grams of fiber, and blueberries containing polyphenol nutrients. Dark chocolate squares are another option. They also contain polyphenols. These nutrients help keep the mind sharp by boosting blood flow to the brain.
Peanut Butter
Peanuts and peanut butter are a rich source of vitamin E – a powerful antioxidant that can protect the nervous system, and thiamine is an essential nutrient in the brain’s use of glucose for energy.
Berries
Strawberries, cherries, blueberries, and raspberries are nutrient-rich fruits. Generally, the darker the fruit, the more nutrients it contains. Berries are high in antioxidants, especially vitamin C. Studies have shown the memory-enhancing effects of extracts from strawberries and blueberries, so consuming fresh berries not only benefits memory but also takes advantage of the nutritional content found in fresh fruits.
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