Foods that help children be smart and healthy

Egg

Eggs are familiar in many family meals, good for the health of adults and children. One egg has 6 g of protein, folate, rich in vitamins A, B, D, iron, omega-3 fatty acids. Folate helps produce new cells. Egg whites also contain potassium and sodium which maintain fluid balance in the body. Vitamins D, K, and calcium minerals promote healthy bone development.

Choline in eggs helps improve brain activity, enhance memory, provide energy and maintain healthy metabolism. Chicken eggs contain antioxidants lutein and zeaxanthin that can protect eyes from damage caused by UV exposure.

Children can eat one fruit a day, balanced with other foods to provide good nutrients for physical and brain development. Parents should not feed their babies raw eggs because they contain many bacteria that are harmful to their health. Chicken eggs kept at normal room temperature can be kept for 7-10 days.

Zucchini

Zucchini is low in calories, carbohydrates, and sugar, and rich in essential nutrients such as potassium, manganese, and vitamins A and C. Zucchini is soft and has a bland taste, is easy to digest, and helps children reduce the risk of diarrhea. This dish has anti-inflammatory properties that improve digestive and cardiovascular health. Eating zucchini also helps prevent diabetes because it is low in carbohydrates and sugar. Polyacrylamide fiber contributes to the regulation of blood sugar levels.

Children may not like eating vegetables, parents should prepare them skillfully so that their children gradually get used to them. Parents can cut zucchini into strips and cook with their child’s favorite noodles. Cooking the skin with porridge, making it into soup, deep-frying it, eating it with bread… are also delicious dishes that help children change their taste.

Avocado

This fruit is rich in monounsaturated fats that contribute to reducing inflammation and maintaining healthy cholesterol levels. Avocados also have more potassium than bananas, are rich in fiber, vitamins B, C, K, and folate. Like eggs and zucchini, avocados are also easy to prepare into many different dishes. For example, in addition to avocado toast, parents can make avocado fries for their children. If your baby likes sweets, you can make cakes and turn them into desserts.

In addition to nutrition, children should maintain regular exercise habits to improve bone and joint health and develop cognitive function. Exercises such as running, jumping, cycling stimulate muscle fibers, leading to increased muscle mass and strength, promoting children to develop optimal height. Exercise increases oxygenated blood flow to the brain, improving cognitive abilities and problem-solving skills.