Most of us parents worry about providing our children with a good diet , simply because we want them to grow up healthy and strong, preventi...
And although our criteria and prior knowledge can help us choose and select the best foods, the reality is that sometimes we are unaware of the benefits that certain foods can generate in the development of children.
To give us an idea, not only will milk help strengthen our children's bones but there are also other foods that can replace milk and make bones stronger.
For this reason, I share with you some foods that you can include in your children's diet and that will help you meet the nutritional requirement that your child needs.
Eating delicious and healthy is possible
There are foods that can help nourish and stimulate the areas of the brain related to learning, memory, and concentration and at the same time will give them a lot of energy to perform effectively with all the activities of your children during the day.
1. Bluefish
Salmon, sardines, herring, cod, tuna, trout, swordfish, turbot, eel, herring, carp, dogfish, among others; They are considered blue fish because it is the bluish tone they acquire due to the low temperatures of the waters they inhabit.
Various studies affirm that the consumption of oily fish provides great benefits for the functioning of the brain, the strengthening of memory, the ability to react, and mental clarity, as well as contributing to the good development of the bone structure; since they contain omega 3 fatty acids and DHA (docosahexaenoic) that favor nerve connections to the brain.
For these reasons, consider including this food in your children's diet, at least making sure they eat it two or three times a week, prepared in various ways.
2. Pasta
Most children love to eat pasta, so take this opportunity to include it in the diet. Pasta contains carbohydrates that help the brain to have energy and therefore greater concentration. It is like giving our body a healthy glucose reserve.
Pasta also contains minerals such as iron, vitamin A, folic acid, and zinc; that help form red blood cells that strengthen blood oxygenation; which will improve cognitive functions, that is, these minerals will be good allies to have good concentration and memory.
Keep in mind that eating pasta makes the stomach feel full, so your children will avoid overeating or eating junk food.
3. Egg
The egg is one of the most nutritious foods, which you should consider implementing in your children's diet. The egg white like the yolk has many vitamins, in addition to containing proteins, minerals, and unsaturated fats.
Choline and lutein are nutrients that help the proper development and functioning of the brain, as well as improve memory and learning since they produce more red blood cells that strengthen oxygenation to the brain.
In addition, the consumption of the egg will help your children to prevent diseases, it is ideal to strengthen their cardiovascular system and have more energy. It is recommended to consume one a day.
4. Nuts
Although nuts are high in fat and calories, they are beneficial for the proper functioning of the brain. Most have essential nutrients that provide protein, antioxidants, fiber, minerals, and vitamins; Together they help reduce cholesterol levels, that is, their consumption will improve blood vessels, helping the body to have more energy and concentration.
Some ideal fruits to include in the diet are pine nuts, almonds, walnuts, peanuts, almonds, hazelnuts, and pistachios. You can add these to your children's diet as a delicious and nutritious snack for school lunch or when they do their homework.
5. Dark Chocolate
Chocolate is one of the favorite foods of children, these contain proteins made up of essential amino acids such as tryptophan that help produce serotonin (the substance that intervenes in the mood) and promotes a feeling of well-being.
Consuming chocolate helps to have greater concentration and also generates calm, it is good to counteract depression and stress. It also helps the body to lower cholesterol levels, prevents cognitive decline, and reduces cardiovascular problems.
Some research recommends consuming two cups of hot chocolate a day to maintain a healthy brain, or one bar a day.
Keep in mind that all these foods are effective for your children to strengthen their intelligence, however, also consider that daily sports and the consumption of natural water will help them stay healthy.
Now you know, include these foods to have a healthier life. And, above all, motivate your children to carry out different physical and recreational activities to achieve optimal growth.
