EGGS
These are excellent sources of choline, a compound that helps the brain build neurotransmitters, says Susie Rucker, nutritional therapist from Body With Soul. The best part is that eggs are versatile and can be eaten any time of the day. Serve them chopped in a salad, poached, scrambled or boiled, as a hearty omelette, or added to rice and noodle dishes.
DARK-GREEN LEAFY VEGETABLES
Vegetables like spinach, bak choy, kale, kai lan, chye sim and kang kong are full of the vitamins and minerals that aid the various biochemical processes going on in the body, says Adam Friedman, naturopathic physician from the Integrated Medicine Institute in Hong Kong. Without these important processes, none of the necessary steps for memory production can occur. Serve these veggies lightly steamed or stir-fried. They should be prepared as simply as possible to preserve their nutritional profile. You can make them more palatable by topping them with fried garlic and shallots, and drizzled with a bit of chilli oil. They also give stir-fried rice and noodle dishes a nutritional boost.
CACAO
Susie recommends substituting store-bought chocolate milk drinks with nut milk to which cacao powder has been added. And instead of regular milk-based chocolate bars, most of which contain too much refined sugar, let your kids snack on organic cacao products that have been naturally sweetened. Cacao is rich in antioxidant compounds called flavonols, which are believed to boost cognition and increase brain flow to the brain.
HEALTHY FATS
The brain is largely made of fatty tissue, and thus requires fats to function properly, says Adam. The best and healthiest sources are wild salmon, sardines, mackerel, coconut oil, olive oil, meat, nuts and seeds like almonds, walnuts and pumpkin seeds, bone broths, and fatty fruits like avocados and olives. Some easy ways to enjoy these foods: breakfast smoothies made from almond milk, nuts and fresh fruit; soups made from bone broth and bulked up with vegetables and wholemeal noodles; grilled salmon drizzled with cold-pressed, unrefined coconut oil or olive oil; and avocados mashed with lemon juice as a dip for crackers or vegetables.
WHOLE GRAINS
Foods like oats, barley, quinoa, brown rice, bran and spelt pasta are packed with B vitamins that help the body produce and release energy, says Susie. They're also rich in magnesium, which helps kids sleep soundly. Substitute refined white bread, cereals and pasta with these whole grain alternatives. Bonus: Your kids will be getting extra fibre with these foods.
BERRIES
Berries, especially blueberries, are loaded with antioxidants that can help protect the brain from oxidative stress, thereby maintaining its health and function, says Adam. Your kids can enjoy berries alone as a snack or dessert, as a cereal or yogurt topping, or baked into muffins.
This article was originally published in Simply Her September 2014.