Food your child should eat to help their concentration

Food your child should eat to help their concentration

Here is some food for thought.

Standardized testing is starting at school and your child needs to  concentrate , so that means having good food so that they can do their best.  Hopefully everyday they eat well and get plenty of sleep so they can be star performers.  Here are some great foods to eat  that  can improve your whole families  brain power.

Almonds and other nuts

Great snack and it also boosts your memory and increases the blood flow to the brain.

Beans

Beans provide additional energy from protein and complex carbohydrates in addition to fiber and loads of vitamins and minerals.Beans are an excellent brain food as they keep the energy levels up perking up their thinking as well if they had them as part of lunch. Pita and hummus makes a great snack or lunch.

Berries

Berries; all of them especially blueberries, contain powerful antioxidants. Improved memory is noticed in those kids that consume berries regularly.  So the Peanut butter and jelly sandwich on whole wheat is a great choice for lunch.

 EggsEggs are a great protein source.The yolks also contain choline which is absolutely necessary for brain development it boosts the memory center in your brain. They  can be eaten as a scrambled egg for  breakfast or egg salad for lunch but also make a great dinner time meal. Eating the whole egg is good for you, the yolk has the most nutrients in it.

Lean Beef

Lean beef is one of the best absorbed sources of iron. Iron is a mineral which is especialy important for the growth of children and helps in beter concentration at school.Beef also contains zinc which aids memory. Grass fed beef has the most nutrients.

Milk and Yogurt

Protein and B vitamins present in dairy foods are essential for the growth of brain tissue,enzymes and neurotransmitters.Milk and yogurt are packed with protein and carbohydrate which is a source of energy for the brain. It improves alertness and memory

Oats/Oatmeal

Oats is “grain for the brain”,say nutritionists. As a breakfast cereal,kids get the first energy for their brain from oats.Fiber rich oats also keep the children energized throughout the morning at school.Oats are also rich in vitamins B,E potassium and zinc which helps the brain and body to function to optimum levels.

Peanut Butter

Peanuts and peanut butter are an excellent source of Vitamin E,a potent antioxidant that protects nervous membranes.Thiamine is also present which helps the brain and nervous system convert glucose to energy. Peanut butter can be used in sandwiches or along with vegetables or fruit ( apples or bananas)

Salmon

Salmon is an excellent source of Omega 3 fatty acids DHA and EPA which are essential for brain growth and function. Eat salmon at least twice a week  to have sharper mind.Tuna is also very beneficial.

 Vegetables

Brightly colored and fresh vegetables are tremendously beneficial due to the antioxidants develop the immunity and also keep the brain cells strong.

 Whole Grains

The brain needs an optimal level of glucose for energy throughout the day which is provided by consuming whole grains.It also increases the blood flow to the brain. The vitamin B that it contains makes sure your kids develop a healthy nervous system.

I saved the best for last, Dark chocolate! 

Dark chocolate enhances focus and concentration. It is a great midway reward for hard work

Go Nuts!

A great snack for on the go.

Nuts,  Almonds, Walnuts, Macadamia. We all have grown up eating peanut butter and jelly sandwiches, ants on a log, and peanut butter cookies. They are a great source of many great vitamins but should be eaten sparingly.  Nuts are a fatty food, but this fatty food actually helps you burn body fat!  80 percent of a nut is fat. Even though most of this fat is healthy fat, it’s still a lot of calories. That’s why you should eat nuts in moderation.  If you want to get rid of fat and lose inches on your stomach then you’ll want to incorporate nuts to your diet. Nuts are perfect as a light snack. Instead of reaching for the chips or other quick junk foods, eat dry roasted nuts.

Although nuts are loaded with fat, this fat is healthy fat ( omega-3 and unsaturated fats) . Nuts are packed with vitamins, minerals, fiber and protein which are all vital for controlling blood sugar level and encouraging fat loss. Nuts also maintain fat burning hormones, and they suppress your appetite fill you up quickly and keep you feeling full longer.

Type of nut	Calories
Almonds, dry roasted	169	High in bone building minerals
Brazil nuts, raw	186	exceptionally high levels of selenium
Cashews, dry roasted	163	help prevent gallbladder disease
Chestnuts, roasted	69	rich in vitamin-C and folate
Macadamia nuts, dry roasted	204	slows digestion and reduces hunger
Pecans, dry roasted	201	protecting body from cancers
Pistachios, dry roasted	161	protect skin from dryness
Walnuts, halved	185	may help relieve hyper tension