Come February, exam season is in the air! With year end exams round the corner for most kids, their diet is even more of a concern than usual for us mums. Did you know that just like the right diet can make a world of difference to a marathon runner, a child who is taking exams can also benefit from eating the right kinds of foods? Here are the best brain boosting foods for kids that will give your child that extra edge while they are studying:
1. Nuts and seeds
Nuts and seeds like almonds, walnuts, sesame seeds and pumpkin seeds are high in protein, essential fatty acids and several minerals and vitamins. All nuts like almonds, cashews, and pistachios provide instant and sustained energy to the brain. Seeds are rich in fiber and have anti-inflammatory properties that can help with the development of children’s cognitive abilities. You can enjoy a mix of nuts and seeds in several different ways. Put them together in a trail mix, sprinkle over salads or bake them into brownies!
2. Leafy veggies and plenty of fruits
Green leafy vegetables like spinach have brain protecting compounds like folate, vitamins E and K1, flavonoids and carotenoids. These nutritious greens work wonders for children’s brain health and can also help improve their cognitive skills. Fruits are rich in antioxidants, vitamins and minerals which help protect the brain against oxidative stress and free radical damage. Don’t forget to get your daily dose of these!
3. Drink up!
Good old H2O, one of the most important and yet most neglected aspects of a nutritious diet. The brain cells require twice as much energy as other cells in the body and water provides this energy more effectively than any other food. So remind your kids to drink up and keep a water bottle with them while they are studying.
4. Whole grains
High fiber whole grains provide children with the extra energy they need during exams. Brown rice, millets, whole wheat are good sources of glucose and Vitamin B and can help kids study for longer hours.
5. Eggs
Eggs are not just a great protein source but also provide choline which is an essential nutrient for memory development. They are an excellent source of iron and vitamins and a great way to start the day during exam time.
Are your kids prepping for exams too these days? What foods are you making sure to include in their diet?