What are some foods that can stimulate the growth of brain cells, improve function, improve memory and concentration as well as children's thinking? Here are 10 foods recommended by Dr.Saridian Satrix W, SpGK:
1. salmon
Salmon is the best source of omega 3-fatty acids DHA and EPA, which are both essential for growth and development of brain function. Recent research also showed that people who earn more fatty acid intake has a sharper mind and recorded satisfactory results in testing capabilities. The content of omega-3 fatty acids per 100 grams of fish for salmon is 2.2 grams. Needs of children in omega 3 per day is 1.2 grams.
Salmon is the best source of omega 3-fatty acids DHA and EPA, which are both essential for growth and development of brain function. Recent research also showed that people who earn more fatty acid intake has a sharper mind and recorded satisfactory results in testing capabilities. The content of omega-3 fatty acids per 100 grams of fish for salmon is 2.2 grams. Needs of children in omega 3 per day is 1.2 grams.
2. eggs
Eggs are an important source of protein known as a relatively cheap and the price is quite affordable. Yolk was solid part will contain choline, a substance that helps memory development. The content of choline in a large sized egg is 126 mg. Compare with 2 tablespoons of peanut butter that contains only 20 mg and 300grams of beef containing 66 mg of choline. Needs of children in choline 200-375 mg per day.
3. peanut butterGroundnut (peanut) is widely processed into peanut butter is a source of vitamin E. This vitamin is a source of antioxidants that may protect nerve cell membranes. Together with thiamin, vitamin E helps the brain and nervous system in use glucose for energy needs. Every 2 tablespoons of peanut butter contains 2.9 mg of vitamin E, while the needs of children between 4-10 mg per day.
3. peanut butterGroundnut (peanut) is widely processed into peanut butter is a source of vitamin E. This vitamin is a source of antioxidants that may protect nerve cell membranes. Together with thiamin, vitamin E helps the brain and nervous system in use glucose for energy needs. Every 2 tablespoons of peanut butter contains 2.9 mg of vitamin E, while the needs of children between 4-10 mg per day.
4. Other nuts
Beans are special foods 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 sustain 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 acids than other nuts, especially ALA, omega-3 type of origin are important for brain growth and function.
5. Whole grains
The brain requires glucose supply or preparation of the body that are constant. Whole grains have the ability to support those needs. The fiber contained in whole grains may help regulate the release of glucose in the body. Wheat also contains B vitamins to maintain healthy functioning nervous system. Wheat contains vitamin B, 1.5 mg per 100 grams. While the requirement of vitamin B in children is 1 mg per day.
6. Oatmeal
Oatmeal is one of the most popular types of cereals among children and rich in essential nutrients for the brain. Oatmeal can provide the energy or fuel for the brain a much needed children's activities started in the morning. Rich in fiber, Oatmeal will keep your brain in the child's needs are met throughout the morning. Oatmeal is also a source of vitamin E, vitamin B, potassium, zinc an d that makes the body and brain to function at full capacity. The content of vitamin E in 250 grams of oatmeal was 0.08 mg. Vitamin B 0.26 mg per 250 grams of oatmeal and zinc 6.19 mg per 250 grams of oatmeal.
7. Bery
Bery the family group (strawberries, cherries, blueberries), the stronger the color the more nutrients it contains. Bery contain high levels of antioxidants, especially vitamin C, which is useful to prevent cancer. Some research suggests those who get the extract of blueberries and strawberries experienced improvements in memory function. Seeds from the berries also was rich in omega 3 fatty acids.
8. Colorful vegetables
Tomatoes, red sweet potato, pumpkin, carrots, and spinach are the vegetables that are rich sources 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 kinds of nutrients are 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.
10. Lean beef
Iron is an essential mineral that helps kids stay energized and concentrate at school. Lean beef is one source of food that contains lots of iron. The content of iron in 100 grams of beef is 4.05 mg.While the need for iron in children is 30-10 mg per day.
Iron is an essential mineral that helps kids stay energized and concentrate at school. Lean beef is one source of food that contains lots of iron. The content of iron in 100 grams of beef is 4.05 mg.While the need for iron in children is 30-10 mg per day.
Source: Nakita
