Start your child’s day off with a hefty serving of whole grains. Steel-cut oats are made of complex carbohydrates that contain fibre. This allows the sugar to be delivered to the brain steadily, which aids in enhancing memory and concentration levels. Top the oatmeal with maple syrup to ward off a cold! Try our Bircher Muesli recipe or get your hands on Harraways Steel Cut Oats, $4,95 from NTUC Fairprice.
These nutrient-dense vegetables are rich in antioxidants and have immune-boosting effects. It also contains calcium which plays a part in your child’s development. Getting your child to eat greens can be a challenge, try blending them with fruits to make a smoothie or mix them in with minced meat to create meatballs!
Recipe to try: Creamy Spinach Ravioli
Make this creamy pasta dish that your child won’t be able to pass up. It’s not just yummy, but also contains brain foods like spinach and almonds. Get the recipe here.
READ MORE: 10 Tasty Recipes With Spinach
3. Red Meat
Iron in red meat combines with proteins in the bone marrow to create haemoglobin that carries oxygen to different parts in the body. A constant oxygen flow helps to decrease feelings of lethargy, poor concentration and short attention span. Alternative sources for iron are: beans, seafood and iron-fortified cereal.
Recipe to try: Beef Burger
Beef up your child’s iron intake with this ultimate beef burger recipe. Get the recipe here.
4. Greek Yoghurt
It contains healthy bacteria that can boost immunity and digestion. Not only does yoghurt improve you child’s gut flora, the little sweetness in it provides enough sugar for them to last through the day without a sugar crash.
5. Peanut Butter
Hunger can often distract your child from whatever they’re doing. Peanut butter helps ward off distracting hunger pangs while still keeping your child full. Magnesium in peanut butter has a calming effect on the central nervous system which can help children who suffer from hyperactivity and lack of focus.
READ MORE: 6 TCM Herbs To Improve Your Child’s Focus And Mental Alertness
Aside for being famous for its antioxidant properties, blueberries can help keep your child’s mind sharp. Eating blueberries is proven to improve memory and learning capabilities. Research has shown that the minerals in blueberries help to better cognitive function in our brains.
The human body cannot produce omega-3 fatty acids and we can only get them from oily fish like salmon and tuna. These fishes contain omega-3 fatty acids that are suggested to improve focus and concentration.
Omega-3 fatty acids can also do wonders for eye health and serve as supplement for different parts of the brain.
Recipe to try: Salmon and Vegetable Parcels
Simply pop this into the oven and bake for about 20 minutes. Minimal washing up needed! Get the recipe here.
Much like salmon and other fatty fish, walnuts contain heaps of omega-3 concentrates and proteins that are great for keeping energy levels up.
The monounsaturated fats in avocado help your child’s nerves function better and stay alert for longer. If your kids don’t like the taste of avocado itself, try using avocado oil instead and add some to their food.