Every parent hopes their child will grow up healthy and intelligent. Besides guiding them in learning and exploring the world, parents also need to ensure that their children receive proper nutrition to support brain development.

Foods Needed to Boost Children's Intelligence

As parents, it is natural to want their children thriving both physically and mentally, while also achieving good intellectual growth in many aspects of life. One of the key elements in fostering a child’s intelligence is providing the right nutrition to boost their brain function to its best.

During the early years of growth, a child’s brain undergoes rapid development. This growth continues through adolescence, particularly in the prefrontal cortex, the part of the brain often referred to as the personality center. This region is responsible for planning, memory, decision-making, and other higher-level thinking skills.

To help boost children’s intelligence, here are some foods recommended by experts:

Eggs

Eggs are one of the most nutrient-dense foods for children. A single egg contains about:

• 75 calories

• 7 grams of protein

• 5 grams of fat

• 1.6 grams of healthy fats

Eggs are also packed with iron, vitamins, minerals, and carotenoids. Another important component is choline, which plays a major role in brain development.

Research has shown that including choline in a child’s diet during the first 1,000 days of life can aid brain growth, protect nerve cells from damage, and improve cognitive functions.

Berries

Berries such as strawberries and blueberries provide a variety of vitamins and antioxidants that are beneficial for the brain. They are rich in anthocyanins, compounds that improve blood flow to the brain, reduce inflammation, and stimulate the creation of new nerve cells, including neutrophils that are linked to memory and learning.

Seafood

Seafood is another excellent option to help boost children’s brain development. It contains essential nutrients like omega-3 fatty acids, iodine, and zinc.

Zinc plays a role in cell growth and repair, while omega-3 fatty acids are vital for maintaining healthy brain function. Iodine, on the other hand, is necessary for producing thyroid hormones that also support brain development.

Some good seafood choices for children include salmon, shrimp, and oysters. When selecting fish, it is important to choose varieties with low mercury levels.

Green Vegetables

Dark green leafed vegetables have a number of nutrients that children need. Various vegetables such as spinach, kale, lettuce rich in essential nutrition for the brain such as folates, flavonoids, carotenoinds, vitamins E and K1.

A study says that children whose folate needs are sufficient have better cognitive value than children who lack folate intake. Another study states that children who are rich in carotene intake have better cognitive abilities than other children.

Yoghurt

Plain yogurt served with cereal or eggs can be a nutritious breakfast rich in iodine, a mineral essential for brain development and cognitive performance.

Research has indicated that children with iodine deficiencies are more prone to cognitive problems compared to those who meet their iodine needs. In addition to being a good source of iodine, yogurt is also rich in protein, zinc, vitamin B12, and selenium, all of which are important for the brain.

Iron-Rich Foods

Iron deficiency can impair a child’s cognitive skills and academic progress. To prevent this, children need iron from sources like red meat, poultry, seafood, nuts, and spinach.

Iron from animal products, known as heme iron, is absorbed more efficiently by the body compared to iron from plant-based foods. To maximize iron absorption, pairing it with vitamin C-rich foods is recommended. 

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