There are many natural whole foods that nourish the brain, but to keep things simple, we’ve listed some that offer the most benefits below. As always, choose organic or wild when possible and don't forget to drink enough fresh water - hydrated brains are happy brains!
OILY FISH
Our brains are made mostly of fats, and omega 3 oils are very important building blocks of these fats. The fish with the highest level of omega 3 oils are "SMASH" fish - Sardines, Mackerel, Anchovies, Salmon and Herring. Salmon is usually the favourite for kids - just make sure it's wild salmon as the farmed varieties do not have the same levels of healthy omega 3 fats. Aim for at least two servings a week.
BROCCOLI
Broccoli and other cruciferous vegetables like cabbage, cauliflower and brussels sprouts contain a very important compound called sulphorofane. This phytonutrient is crucial for proper detoxification. And as you can imagine, the less toxins your brain has to deal with the better. Broccoli sprouts contain even higher levels of sulphorafane and may be easier to add to foods if your child does not eat broccoli at the moment. If all else fails, there are supplements you can take to boost levels of this important nutrient – we’ve listed one below in our supplement of the week.
WILD BLUEBERRIES
Clinical studies have shown that consuming wild blueberries can improve cognitive function in both children and adults. They are very high in antioxidants which protect your brain from damage. Another important benefit is that they won't raise your blood sugar. We cannot overstate how damaging high sugar is to brains – especially young ones! You can buy frozen berries but be sure they are wild as regular blueberries have much less of the antioxidant benefit as wild. There are also freeze dried wild blueberry powders you can add to your smoothie if you want a convenient way to always have some on hand.
DARK CHOCOLATE
Yes chocolate! The cocoa bean is a healthy food, packed with loads of minerals, fibre and anti-inflammatory antioxidants called flavonoids. The problem with chocolate is that most of what we consume is filled with sugar and dairy and both of these ingredients can cause inflammation in the brain. Replace milk chocolate with at least 70% organic dark chocolate and you’ll have a satisfying guilt-free treat for you and the family that has been proven in studies to improve brain function.
EGGS
Choline is an ingredient in eggs that help create an essential neurotransmitter in our brains called acetylcholine. This neurotransmitter helps send signals that control all aspects of brain communication including mood, memory and cognitive function. Choline is also used to make DNA which is the basic building block our bodies need to make any organ – brains included. Note that choline is contained in only the yolk so try to make sure the yolk is eaten. You can even add runny yolk to other foods like soups and stews to thicken them. If you child has an egg allergy, don’t worry, choline is found in a lot of other foods like meat, fish, organ meats and even broccoli (another reason to eat it!).
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