The best foods for brainpower

Smart diet, smart child

Your child’s brain relies on a healthy diet to maximize its potential and help it function at a higher level. Her brain depends on a constant supply of energy and vital nutrients and vitamins to help its cells communicate, So how can you be sure she’s eating to boost her IQ?

Steer her well clear of ‘empty’ refined junk food that leads to altered thinking, irritability and hyperactivity because it causes spikes in blood sugar instead of providing a stead source of fuel. Instead, make sure she’s getting plenty of these vital nutrients…

Memory boosters…

Choline is important for your child’s brain function and health, and helps memory development – it’s found in eggs and nuts. Fruit and vegetables are also key for memory skills – they contain antioxidants, which protect the brain from molecules called free radicals that can damage cells (blueberries and strawberries are particularly good). Nuts, beans and legumes are also high in antioxidants. Folate and other B vitamins are also vital for memory function – find these in green leafy vegetables, whole grains and fortified cereals.

Brain signal boosters…

Omega-3 fatty acids are healthy fats found in a variety of foods including salmon, tuna (choose chunk-light, which is lower in mercury, and don’t offer it more than twice a week), fortified eggs, avocados, flaxseed oil and ground flaxseeds (simple to sprinkle over cereal without your child even knowing about it!), walnuts, almonds and olive oil.

Mental alertness boosters…

Iron is crucial for a good blood supply to your child’s brain, and will increase her mental alertness. It’s in lean red meat, poultry, canned beans (rinse them to reduce the salt content), spinach, dried fruit and whole grain bread and cereals.

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