During childhood is the stage where the children develop different skills to achieve this, they must have a nutritious diet as the key to promoting the long-term well-being of a child. You should keep in mind that the foods they eat they can affect their cognition, temperament, motor skills and language development.
The brain consumes approximately 30% of the energy produced by the body. The food that children eat is the fuel that allows them to fully enjoy their cognitive, emotional and, in addition, offer an extra degree of protection to your brain.
excess of foods high in sugar, fat, or artificial in the smallest it leads to negative changes in their development, affecting their ability to learn or memoryamong other aspects, while ensuring the intake of certain foods can stimulate your cognitive function.
According to science, 85% of brain growth occurs during the first three years of life and at 6 years it is at 90% of its final size. For this reason, offering children fruit or a snack saludable As an appetizer, snack or at mealtime, it is always a good option for the little ones in the house to learn to eat healthily.
“I found that foods rich in omega-3 fatty acids, folic acid, iron, iodine, zinc, choline, and vitamins A, B 12, and D support brain function, behavior, and learning”said Dr. Uma Naidoo, a nutritional psychiatrist, brain expert, and faculty member at Harvard Medical School.
Benefits of healthy eating in children
Infant feeding specialist recommend that to ensure that children eat fruit, is that they do it at breakfast, lunch or snack. That is to say, moments in which they are more hungry, thus avoiding offering them other processed products or products with saturated fats. Next, we will discuss some of the advantages that your children will obtain if they eat correctly.
- They help prevent disease especially those related to cardiovascular health or diabetes.
- Reduce the chances of obesity and the consequences this has for your health.
- They provide a part of the vitamins and minerals of the day, that must be completed with the rest of the foods of a healthy diet.
- It is an excellent substitute for sweets or pastries, providing the defenses that your body needs.
Healthy foods for child mental development
Eating a balanced and varied diet for children is essential during this stage of growth, therefore, we share some foods that are good for the brain development of your children.
- Fish: They contain fatty acids omega-3 necessary for development and the proper functioning of the brain, memory and vision.
- Eggs: They are recommended for their choline content, substance that builds and repairs neuronal membranes, recovers brain functionsprevents brain aging and promotes proper cardiovascular function.
- Vegetables: Green vegetables, such as spinach and kale, They are recommended for their high content of essential nutrients, as well as antioxidants.. Spinach also improves learning ability.
- Nuts: This food is rich in lecticin, one of the main components of acetylcholine, a neurotransmitter that accelerates nerve impulses and more agile thinking, which favors better reasoning and memory functioning.
- Milk and its derivatives: Son rich in calcium because it prepares brain cells for learningwhile helping to regulate nerve function and control blood pressure.
- Greek yogurt: Because it is a good source of protein and unsaturated fats are necessary for brain health, this yogurt contains more of this type of fat than a traditional one.
- Menestras: They are especially nutritious because they contain fiber, iron and protein. Plus, they’re smooth and easy to cook (no soaking required) and can easily be eaten in pureed form.
- Whole grains: As whole grain cereal, oats, brown rice and wheat bran are recommended because they improve circulation and memory in children.
- Fruits: They provide simple sugars, the main food for the brain. Bananas promote proper nerve transmission; apples provide fiber, which helps regulate digestive transit, calcium for your bones, iron for your energy, vitamins and carbohydrates to prepare your defenses; strawberries, blackberries and blueberries are rich in antioxidants that prevent brain damage caused by toxins, etc.
- The avocado: It is a nutrient-dense fruit with healthy fats, vitamins, and minerals. The avocado is not only nutritious, the healthy fats it contains contribute to the development of brain cells. Also, the texture of this fruit is smooth and easy for a child to tolerate.