These are the essential foods for the development of intelligence in children

It is normal for mothers and fathers to always try to do everything possible for their children to grow up happy and healthy. We only want the best for them, and there are many things that can influence a child’s development. One is the choice of food. What a child eats or stops eating can be vital for their growth, and that’s why nutritionist Patrick Holford decided to reveal some tips that we should keep in mind when choosing food for children.

Next, the awesome.club shares with you the essential foods for good and safe brain development. And as a bonus, we’ll help you prepare delicious dishes for the little ones.

in your book Optimal Nutrition for the Child’s Mind (free translation) the nutritionist Patrick Holford indicated the 5 essential food groups that guarantee the proper development of the brain. It must be remembered that everything that helps the body also helps the mind. Both are connected, so both adults and children need certain foods in their diets (but as children grow, they are essential).

This element is the base of the nutritional pyramid and, consequently, the most important for our mind. Among its main functions are the supply of the energy necessary for the functioning of the organism, the maintenance of the body temperature and the aid in the digestion and absorption of nutrients. Foods that have these characteristics are:

Potato. Sweet potato. Vegetables (chard, spinach, carrots and beets). Rice. Cereals. Wholemeal pasta.

There are vital fats that are known as unsaturated fats. They are extremely beneficial for health, able to balance cholesterol levels and help in the better functioning of the cardiovascular system. During the early stages of development, it is critical that a child’s heart grow as healthy as possible. Foods that can contribute to this are:

Essential fatty acids. Fish such as salmon and sardines. Seafood. Dark green leafy vegetables (chard, spinach and broccoli). Dry fruits. Flaxseed and pumpkin seeds.

Among the most important molecules in the body are phospholipids. They play a crucial role for the immune system to act correctly and create thermal insulators. Its structural functions enable the formation of cells, which generates correct growth in the brain and physical fields. Foods that help protect the body are:

Milk. Cheese. Eggs. Avocado. Poop. Vegetable oils.

In his book, Holford talks about how proteins, when broken down into amino acids, allow the body to build new muscle mass, organic tissues and neurotransmitters. Therefore, by consuming protein-rich foods, it is possible to maintain fluid brain movement in children, stimulating areas responsible for memory and concentration. Foods that can contribute to this are:

Fish. birds. Red meat. Soy. Eggs.

Essential from the first months of life, the amounts of vitamins and minerals added to the diet can greatly influence the body growth of children. It is these elements that help to avoid hormonal and developmental diseases. Thanks to such foods, the organism remains balanced, as well as the mental functioning. Food sources of vitamins and minerals are:

Vegetable. Greens. Legumes (beans, fava beans). Fruits in general.

To achieve continuous development, we should not limit the children’s diet, but add more food to it, both colorful and healthy ingredients. Their preparation can also be simple, so we want to share with you different ways to bring the recommended foods to the table daily.

For the breakfast:

Oat flakes with soy or skimmed milk. Dried fruit muesli with pineapple and ginger. Fried eggs with banana.

For the main course:

Baked codfish. Beef stew, meat cooked with corn, carrots, beans, tomatoes and peppers. A hot dog can also be healthy, but only if the bread is wholegrain and if the sausages are minced natural meat. Seafood with baked meat.

For dessert:

Bitter chocolate. Honey and walnut muffins. Pumpkin pudding that doesn’t go in the oven.

Which foods listed above do you include in your children’s diet. Do you know of other nutritious recipes using the above ingredients? Leave your comment.