What children eat is good for the brain?

Doctor Tran Thi Tra Phuong, Department of Nutrition and Dietetics, Tam Anh General Hospital, Hanoi, said nutrition plays an important role in the comprehensive development of children. Eat a balanced diet, choose foods that are good for the brain to provide children with energy, improve memory, increase intelligence, and control emotions.

Egg

Eggs are rich in protein, choline (in the yolk) enhances memory and better communication. Choline also participates in the production of the hormone serotonin, helping children to be happy and active. However, choline is easily decomposed when cooked at high temperatures. Young children should eat fully cooked eggs to avoid the risk of food poisoning.

Fatty fish

Salmon and tuna are rich in omega-3, iodine, and zinc, which are essential for brain development, increasing gray matter and reducing the risk of depression. Deep-frying fish can destroy omega-3. Parents should prioritize grilling, steaming, and lightly pan-frying to retain maximum nutritional value.

Lean

This food provides zinc and iron, supports memory, improves cognitive ability, and maintains oxygen supply to the brain. Iron deficiency can lead to anemia and impaired attention.

Berries

This fruit contains anthocyanins that help increase blood flow to the brain, reduce inflammation, and stimulate nerve cell production. Supplementing essence from blueberry (blueberry) and ginkgo biloba (ginkgo) supports cerebral blood circulation, reduces symptoms of headaches, insomnia, and stress.

Green leafy vegetables

Spinach, kale, and lettuce contain flavonoids, vitamins E and K1 that help protect the brain, reduce inflammation, improve cognition, and enhance gut health. Green leafy vegetables are rich in fiber, supporting digestion and overall health.

Nuts

Walnuts, almonds, and chia seeds are rich in vitamin E, zinc, iron, folate, and protein to help you remember, control your mood, and increase brain energy better. Healthy fats in nuts also support nerve function.

Whole grains

Cereals are rich in complex carbohydrates, fiber, and B vitamins, providing sustainable energy and improving concentration. Parents need to prioritize giving children whole grain products instead of refined ones.

Milk

Milk and dairy products (cheese, yogurt) are rich in calcium, which helps strengthen bones and contributes to better nerve signal transmission between nerve cells. Dairy products such as unsweetened yogurt contain protein, iodine, vitamin B12, and selenium to promote brain development and maintain mental health. Combine yogurt with fresh fruit to increase nutritional value and flavor.

Cam

Vitamin C in oranges is good for the brain, helping children remember and make better decisions. Vitamin C also plays an important role in fighting oxidative stress.

Adding nutritious foods to the daily diet helps children develop their brain comprehensively, creating a good health foundation for the future. Parents should diversify the menu and prepare it properly to optimize nutritional benefits for children.