Proper nutrition is vital for people of all ages, but it is especially crucial for children. From infancy through childhood, kids must receive nutrient-rich foods to encourage steady brain development.
The best foods for young children contain nutrients like vitamin A, protein, folate, zinc, omega-3 fatty acids, and many others. As such, the following foods should play a role in your child’s meals starting in the toddler years.
Vegetables like kale and spinach are great sources of vital nutrients necessary to brain development. For instance, iron helps grow the area of the brain used in creating memories and learning new information, while folate can boost thinking ability. Introduce leafy greens early to get your child accustomed to the vegetables. And if they are not a fan, try concealing greens in other recipes (such as smoothies).
Beans are nutritional powerhouses, complete with choline, zinc, protein, and iron. Along with facilitating brain growth, beans offer additional health benefits like improved blood glucose levels and better digestion. While generally nutritious, black beans, lentils, soybeans, and chickpeas tend to offer the biggest bang for your buck where health is concerned.
If you are dealing with a fussy eater, eggs are an excellent addition to your child’s diet. Lots of kids like eggs, which is wonderful when you consider just how nutritious they are. The contain choline, which helps develop cognitive function, as well as protein and vitamin B12.
Fish and other seafood often have many of the nutrients already listed here, with the bonus of omega-3 fatty acids. Omega-3s affect the brain in numerous ways, from enhancing intelligence to improving memory. When incorporating seafood into your toddler’s diet, avoid high-mercury selections like tuna. Instead, focus on salmon, shrimp, tilapia, and other low-mercury seafood. You can also ask your child’s pediatrician for recommendations and serving suggestions.
Remember, you must create a sound nutritional foundation for your child during pregnancy. In this case, pregnant women should focus on nutrients like folic acid, vitamin C, and calcium (among others), which can be found in supplements as well as many different foods.