3 Superfoods for Your Child’s Well-Rounded Development

17 January, 2025

According to scientist Scarmon, the human body can be divided into four regions, each developing at different rates. The brain develops rapidly, with 60% completed by the age of three and over 90% by age six. After this milestone, the development of other parts of the body, especially the immune system, occurs vigorously, peaking at age 12, which explains why children tend to get sick less often after age six. To ensure your child has a healthy brain, good eyesight, and overall well-being, it’s essential to establish healthy habits and include these three types of brain- and eye-friendly foods in their diet.

Fatty Fish

A child’s brain undergoes significant development in the early years, with tens of thousands of neurons forming connections every second. The period from the fetus to age two is the golden time for brain development, as the number of neural connections increases rapidly.

If adequate nutrition is not provided, this process can be severely impacted. Important events in the brain may not meet the developmental demands of the child.

DHA (docosahexaenoic acid) is an essential component of brain cell membranes, contributing 30-40% of the brain’s fat content and about 50% of the retina. DHA not only improves brain structure and function but also plays a crucial role in visual development.

Research shows that providing children with sufficient DHA, especially from natural food sources, leads to better brain and visual development and enhances their learning abilities.

A DHA-rich diet can be achieved by consuming fatty fish, which are abundant in omega-3 fatty acids. If children eat three to four servings of fatty fish per week, their brains will receive the necessary DHA for optimal cognitive and visual function. Fatty fish such as salmon, tuna, mackerel, and herring are not only rich in DHA but also versatile and easy to incorporate into tasty meals for children.

Eggs

Choline is an essential nutrient and a precursor to acetylcholine, a neurotransmitter that enhances nerve signal transmission and improves memory. Each egg contains approximately 147mg of choline, meeting the body’s daily requirements. Sufficient choline intake is beneficial for brain development, improving learning and memory, especially during a child’s formative years.

Additionally, brain-produced hormones such as serotonin, which contributes to a sense of happiness, dopamine, which boosts energy, and melatonin, which regulates sleep, are all derived from essential amino acids (protein). These hormones play a crucial role in maintaining a child’s mood, energy levels, and sleep patterns. A lack of protein in a child’s diet can lead to lethargy, anxiety, and difficulty concentrating, negatively affecting their learning and overall development.

The ratio of amino acids in eggs is well-suited to the body’s nutritional needs, allowing for easy absorption and utilization. Eggs also provide significant amounts of vitamin B12, selenium, and choline, all of which are essential for growth and maintaining overall health.

If your child isn’t fond of hard-boiled eggs, try preparing them in different ways to make mealtimes more exciting. One creative idea is to make soft egg pancakes, combining eggs with a small amount of flour and milk to create a tasty and nutritious dish. Alternatively, you can make delicious egg and seaweed rolls, providing additional fiber and minerals from the seaweed.

If you’re short on time, a quick and nutritious option is egg on toast. Simply fry an egg and place it on a slice of toast, adding some fresh vegetables or your child’s favorite sauce. This simple meal is both convenient and healthy.

Egg on Toast: A Quick and Nutritious Option

Berries

Berries, such as blueberries and strawberries, are packed with anthocyanins, powerful antioxidants that play a crucial role in protecting the brain and eyes. Think of brain and retinal cells as ordinary warriors; anthocyanins are the brave soldiers ready to defend them at all costs. As soon as harmful free radicals appear, anthocyanins leap into action to safeguard these vital cells.

Additionally, anthocyanins are essential for rhodopsin production, helping the eyes quickly adjust to changes in light. In today’s technology-driven world, children often spend extended periods using phones and watching TV, increasing their exposure to blue light. As a result, they may experience dry eyes, pain, and tearing.

Including berries and other anthocyanin-rich foods in your child’s daily diet is like equipping their brain with armor and their eyes with protective goggles. These small changes can lead to significant improvements. Therefore, consider incorporating these three types of foods into your child’s nutrition plan to ensure their body and brain receive the optimal nourishment they need.