1. Salmon
Fatty fish like salmon is the best source of omega-3 fatty acids - DHA and EPA - both essential for growth and development of brain function. Recent research also shows that people who earn more fatty acid intake has a sharper mind and recorded satisfactory results in testing capabilities. According to experts, although tuna contain omega-3 acids, but fish is not as rich as salmon.
2. Eggs
Eggs are known as an important source of protein which is relatively cheap and the price is quite affordable. Egg yolk was solid part will contain choline, a substance that can help the development of memory or memory.
3. Peanut butter
"Peanuts (peanut) and peanut butter are one source of vitamin E. This vitamin is an antioxidant that may protect nerve cell membranes. Together with thiamin, vitamin E helps the brain and nervous system in use glucose for energy needs.
4. Whole grains
The brain requires glucose supply or preparation of the body that are constant. Whole grains have the ability to support those needs. Fiber contained in whole grains may help regulate the release of glucose in the body. Wheat also contains vitamin B which serves to maintain nervous system health.
5. Oats / Oatmeal
Oats is one of the most popular types of cereals among children and rich in essential nutrients for the brain. Oats can provide the energy or fuel for the brain a much needed children's activities started in the morning. Rich in fiber, oats will keep your child's brain needs are met throughout the morning. Oats are also a source of vitamin E, vitamin B, potassium and zinc - which make the body and brain function to function at full capacity.
6. BerryStrawberry, cherry, blueberry and blackberry. In general, the stronger the color, the more nutrients at birth. Berries contain high levels of antioxidants, especially vitamin C, which is useful to prevent cancer.
Some research suggests those who get the blueberry and strawberry extracts improvement in the functioning of his memory. Seeds of these also turned out to Berri fruit rich in omega-3 fatty acids.
7. Nuts
Peanut is a special food because these foods have the energy derived from protein and complex carbohydrates. In addition, nuts are rich in fiber, vitamins and minerals. Nuts are also good food for the brain because they can maintain the energy and thinking ability of children at its peak in the afternoon if consumed at lunchtime.
According to the research, red beans and pinto beans contain more omega-3 fatty origin than other types of nuts - especially ALA - omega-3 type of origin is important for growth and brain function.
8. Colorful vegetables
Tomatoes, red sweet potato, pumpkin, carrots, spinach is a rich vegetable source of nutrients and antioxidants that will keep brain cells strong and healthy.
9. Milk and Yogurt
Foods derived from dairy products containing high protein and B vitamins. Two types of nutrients is essential for the growth of brain tissue, neurotransmitters and enzymes. Milk and yogurt also can make a full stomach because the content of protein and carbohydrate as well as a source of energy for the brain.
Recent research indicates that children and teenagers need more vitamin D even 10 times the recommended dose. Vitamin D is a vitamin that is also important for muscle and nervous system life cycle of human cells as a whole.
10. Lean beef
Iron is an essential mineral that helps the children stay energized and concentrate at school. Lean beef is one source of foods high in iron. With only consume 1 ounce per day, then your body will be helpful for the absorption of iron from other sources.. Beef also contains zinc to help maintain memory.
Especially for the vegetarians, you can use black beans and soy burgers as an option. Nuts are an important source of iron. type of iron that requires vitamin C for the absorption by the body. Eating tomatoes, orange juice, strawberries and nuts can also be selected as an effort to meet the need of iron.
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