Mitzi Dulan – America's Nutrition Expert
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24 Brain Foods For Kids
by Mitzi Dulan, RD, America’s Nutrition Expert®
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Fish oil 3As a parent, it is critical to keep your kids properly nourished starting at an early age for proper brain development and functioning.  The sooner you begin, the more long term effects your children can benefit from.

So before your kids start hitting the books, make sure they’re properly fueled with these brain boosters.  They help improve memory and concentration, prevent cognitive decline, and provide long lasting energy so your kids can perform at their highest academic potential.

My Top 5 Food Categories containing 24 I.Q. Boosting Foods just gave the phrase, “eating smart,” a whole new meaning!

1. Omega 3 Fatty Acids

Benefits: Increase brain development in children; Slows age-related cognitive decline

Brain Foods: Nuts, fatty fish, olive oil, flaxseeds, avocado, fish oil supplements (always discuss with your physician)

Food for Thought: Studies show a direct correlation between Omega 3 fatty acid deficiency and ADHD/learning disabilities among children.

2. Antioxidants

Benefits: Improve memory; Increase brain functioning and development

Brain Foods: Blueberries, strawberries, tomatoes, spinach, legumes, beans

Food for Thought: Studies show that elderly people who consume a diet high in antioxidants have lower rates of Alzheimer’s disease.  Scientists believe this may be due to the preventative power of antioxidants against oxidative stress on the brain.

3. Choline

Benefits: Essential for the production of memory brain cells; Critical for pregnant or lactating women (for brain development of infants)

Brain Foods: Eggs (egg yolks), whole soybeans, potatoes, cauliflower

Food for Thought: A recent study by Duke University and the University of North Carolina suggests that a diet rich in choline may help improve memory and assist in the development of extra memory brain cells in adolescents.

4. Iron

Benefits: Increase alertness, Improves memory and concentration

Brain Foods: Lean red meat, iron-fortified cereal, iron-fortified juice (orange juice), spinach

Food for Thought: Iron is the #1 nutritional deficiency in American children and worldwide.

5. Whole Grain Carbs: B Vitamins (Folate, B6, B12) & Fiber

Benefits: Essential for brain development of infants during and after pregnancy; Increase mental alertness; Sustain energy levels; Improve memory

Brain Foods: Oatmeal, fortified cereal, whole grain bread, brown rice

Food for Thought: Studies show that folate/folic acid may play a role not only in the cognitive development of infants, but also prevent Alzheimer’s and dementia as we get older.

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