Parents are concerned about their child’s development and growth. Parents want to see their children/wards succeed in academics and other areas. Science has attributed a child’s intelligence quotient to their mother, but education and nutrition are also important factors in determining a cognitive ability. Here are 10 foods to increase your child’s intelligence quotient.
1. Eggs
Eggs are rich in protein and choline. Choline is essential for brain development, memory enhancement and mental growth. To boost brain function, you should prepare delicious Nigerian egg dishes such as boiled eggs with vegetables or yam.
Eggs are a popular choice among young toddlers and are packed with nutrients. Eggs are a good source of protein, vitamin B12, and choline. In particular, choline is critical for healthy brain growth and can enhance cognitive performance. Children ages 8 and under require choline, which can be obtained from two whole eggs per day.
2. Fish
Fish is rich in omega-3, which improves memory, concentration and cognitive function. Include fish such as catfish or mackerel in your child’s daily diet to improve brain health.
When it comes to brain development, oily fish and other seafood are very beneficial since they contain protein, zinc, iron, choline, iodine, and omega-3 fats. However, steer clear of giving your toddler seafood like swordfish and tuna that is high in mercury. The growing neurological system of a youngster may be negatively impacted by excessive mercury exposure. Rather, choose seafood that is low in mercury, including shrimp, salmon, tilapia, crab, or cod. A 1-ounce portion is permitted for kids under the age of three two or three times a week.
3. Nuts
Nuts and seeds such as almonds, walnuts and pumpkin seeds are rich in nutrients, including vitamin E, Omega-3 fatty acids and antioxidants. These nutrients support brain health, and improve cognitive performance. For an added brain boost, sprinkle some seeds or nuts on your child’s meals.
Nuts, seeds, and nut butters are high in zinc and protein and make a great snack. Long-term memory formation and healthy brain growth are facilitated by protein. During the toddler years, when the brain is developing quickly, zinc is also crucial. Your child’s cognitive development may be hampered by insufficient zinc, which could impact their memory and learning capacity.
4. Sweet potatoes
Sweet potatoes contain antioxidants, vitamins and minerals that are great for brain health. Sweet potatoes contain high amounts of beta-carotene, which helps improve memory and cognitive abilities. Sweet potato fries or sweet potatoes mashed should be included in your child’s daily diet.
5. Beans
Beans like black-eyed beans or lentils are high in protein, fibre and nutrients such as folate and iron. These nutrients improve memory and concentration, as well as brain function. You can include beans in your child’s diet by cooking Nigerian bean dishes such as moi moi and akara.
Beans provide zinc, iron, protein, folate, and choline, among other elements that are good for the developing brain. High concentrations of omega-3 fatty acids are also present in some bean varieties, including pinto, kidney, and soybeans. The iron and protein in beans make them a great meat alternative for kids who are vegetarians.
6. Avocados
Avocados contain healthy fats and vitamins K and folate. They are essential for brain function and development. Avocados are a great addition to smoothies or sandwiches. They also work well as a spread for toast. Include avocados as part of your child’s daily diet to give them an extra boost.
7. Leafy Vegetables
Leafy greens such as spinach, ugwu and kale contain antioxidants, vitamins and minerals which promote brain health. Iron and vitamin K are essential for cognitive development. Include these greens in your child’s meal, like soups or stir fries, to boost cognitive function.
Because they’re such an excellent source of iron and folate, parents try to sneak in additional leafy greens like spinach and kale into their kids’ smoothies and pasta sauce. Studies reveal that kids who receive adequate folate typically have stronger cognitive abilities than youngsters who don’t. The hippocampus, the area of the brain in charge of memory and learning, develops in large part due to iron.
8. Yoghurt
Yoghurt contains probiotics that support a healthy digestive system and improve brain functions. The probiotics found in yoghurt regulate neurotransmitters and improve mood. Add some honey or fresh fruit to your natural, unsweetened yogurt for a delicious treat.
Yogurt without added sugar is a simple, kid-friendly technique to promote brain development. It is packed with minerals, including zinc, choline, protein, and iodine. Thyroid hormones, which are essential for brain development and neurological functions, are produced by children using iodine. The general cognitive function and reasoning skills of a youngster might be impacted by even a modest iodine shortage.
9. Plantain
Plantains are rich in potassium, vitamin C and dietary fiber, which provide energy for the brain. You can prepare them in many different ways. From fried dodo (dodo), to boiled plantsains, they are delicious with soups and stews. Plantains can improve your child’s mental agility.
10. Berries
Berries such as blueberries, strawberries, and raspberries are rich in antioxidants which protect the brain against oxidative stress. They also improve memory. These colourful fruits are a great addition to cereals, smoothies, and other dishes. They will boost your child’s brainpower.
In Summary
The general and mental health of your child depends on eating a nutritious, balanced diet.
Research has indicated that some nutrients and foods—such as seafood, eggs, berries, and other items on this list—have a special significance for brain health and cognitive function.
By include the foods on the above list in your child’s diet, you may help them get the nutrients they require for optimal brain development and function.
