These eight foods help improve brain function, memory and focus, so your child can perform better in school.
" Eggs contain choline, which is essential for brain and memory function."
Eggs
BRAIN BENEFITS
Egg yolks are an important source of choline, which is essential for brain and memory function, says Dr Han Wee Meng, head and senior principal dietician of the Nutrition and Dietetics Department at KK Women’s and Children’s Hospital.
“Choline is a key component of cell membranes and this accounts for a high percentage of brain mass,” she explains.
“It’s also essential in the formation of a neurotransmitter called acetylcholine, which carries messages to and from nerves.”
COOK IT RIGHT
As choline is sensitive to water and may be destroyed by cooking and food processing, you should avoid overcooking eggs, Dr Han says. (But, it’s important to remember that eating raw eggs isn’t safe, either).
Other choline-rich foods include broccoli, beans, peanuts and bananas.
The best and easiest ways to enjoy eggs are hard-boiled, scrambled, or as omelettes, says Pooja Vig, a functional medicine nutritionist at The Nutrition Clinic.
Add veggies like tomatoes and spinach to the omelette for extra nutrients.
Lean meats
Brain benefits “Lean meats are rich sources of minerals like zinc and iron,” Dr Han says.
“Zinc forms an integral part of the structure that regulates communication between nerve channels, and a low zinc level has been shown to lead to faulty memory.
“Iron helps supply oxygen to the brain and is also in the dopaminergic pathways (these are routes through the brain by which dopamine, a neurotransmitter, is spread to a range of different destinations in the brain).
“Iron deficiency is associated with cognitive and attention deficit.”
COOK IT RIGHT
“There is no apparent loss of minerals when cooking meat,” Dr Han says.
“You may lose the minerals in the cooking water, but you can use the water to prepare other dishes. Alternatively, choose dry-cooking methods like stir-frying, baking or roasting to reduce the loss of minerals.” Pooja suggests turning lean chicken mince into patties, or threading chunks of lean meat thorough skewers and serving them as kebabs.
Salmon
BRAIN BENEFITS
This oily fish is rich in omega-3 fatty acids, specifically Docosahexanoic Acid (DHA), which is essential for brain growth and function, Dr Han says.
DHA is the predominant structural fatty acid in the central nervous system.
COOK IT RIGHT
Pooja suggests coating strips of salmon in gluten-free breadcrumbs and turning them into “fish fingers” for younger kids or fussier kids who may turn their noses up at fish.
Dr Han adds that deep-frying salmon may destroy its omega-3 fatty acids significantly, so you’re better off baking, steaming or grilling it.
“Other factors, such as the type of salmon, the health and freshness of the fish, and overcooking may also influence its fatty acid content.”
Dairy products
BRAIN BENEFITS
Milk, cheese and yogurt are rich sources of calcium. Besides keeping bones healthy, calcium plays a central role as a nerve cell messenger, Dr Han says.
COOK IT RIGHT
Calcium is generally unaffected by cooking. Pooja recommends giving your child yogurt topped with homemade granola (avoid yogurt that contains a lot of sugar).
Milk-based smoothies that contain fruit are also delicious ways for your children to get their calcium.
If your kids are lactose-intolerant or don’t like dairy products, there are plenty of alternatives.
Pooja suggests calcium-rich foods like sardines with bones, ikan bilis, white and black sesame seeds, tofu, dark-green leafy veggies like kale, broccoli and bok choy, and bone broth (boil bones for four to six hours to extract the calcium and other minerals. Kids love this broth with rice noodles).
Nuts and seeds
BRAIN BENEFITS
“Packed with protein and essential fatty acids, nuts and seeds are also high in vitamin E, several B group vitamins, iron and zinc, which have been shown to be important for brain function,” Dr Han says.
“Nuts and seeds are naturally high in beneficial monounsaturated fats; however, limit your child’s intake if you’re concerned about her weight. Walnuts and flaxseeds are particularly rich in omega-3 fats.”
COOK IT RIGHT
Enjoy nuts and seeds as between-meal snacks or sprinkled over oatmeal, cereal or yogurt.
While roasting does not affect the nutritional quality of nuts and seeds, it’s important to remember that roasted nuts and seeds usually contain additional salt and/or sugar, Dr Han says.
Nut butter is also another way for your children to enjoy nuts.
Whole grains, including oats
BRAIN BENEFITS
Wholegrain foods are rich in carbohydrates, Dr Han says, and their high fibre content helps to regulate and maintain the constant supply of glucose needed for brain energy and function.
They are also high in certain B group vitamins, which assist in making neurotransmitters.
The combination of nutrients in wholegrain foods has been shown to improve auditory attention and memory cognition.
COOK IT RIGHT
The carbohydrates and fibre in whole grains remain stable during cooking, however, the same cannot be said for its B group vitamins, which are water-soluble.
Nevertheless, wholegrain foods would still have higher levels of B group vitamins than foods made from processed grains, Dr Han says.
Besides oatmeal, give your kids other whole grains like barley (add this grain to stews and soups), brown rice, or popcorn (without added butter, sugar or oil). Wholegrain pasta and bread are also good options.
Beans
BRAIN BENEFITS
Dr Han says that beans are a good source of carbohydrates, fibre and B group vitamins, including choline. If your child is a vegetarian, beans are a good source of protein, iron and zinc, too.
COOK IT RIGHT
Like whole grains, carbohydrates and fibre in beans remain stable during cooking, although their B group vitamins are water-soluble. Add a handful of beans to stews, soups, stir-fries or salads, serve them mashed, or form mashed beans into bean burgers and grill or pan-fry them.
Colourful fruit and vegetables
BRAIN BENEFITS
Fruit and vegetables, especially those with coloured pigments, are rich in antioxidants, Dr Han says. Think broccoli, dark green veggies, blueberries, strawberries and red grapes.
“Antioxidants protect the body and brain against oxidative stress and free radical damage.”
COOK IT RIGHT
“Antioxidant loss is greatest when fruit and vegetables are cooked in water,” Dr Han says.
“It’s been shown that boiling and pressure-cooking lead to high losses of nutrients, while microwaving, baking and griddling lead to low losses. Stirfrying that’s done over high heat for a short period of time, and using a little water and oil, should also result in low losses.”
Pooja suggests giving your kids berries served alongside almond flour pancakes or yogurt, or blended into smoothies.
"It’s important to remember that roasted nuts and seeds usually contain additional salt and/or sugar."
