What can children eat to have smart brains?

Parents all hope that their children can be smarter so that they can get better grades and have a brighter future. But in real life, some babies don’t seem to be very smart. Not only are they slow to react, but they also lack thinking about many things. In fact, during the growth of children, parents can use some methods to help their children improve their brains. So, what can children eat to have smart brains?

fish

The protein content of fish is twice that of pork, and it is high-quality protein with a high absorption rate by the human body. About 87-98% will be absorbed by the body. Fish is rich in thiamine, riboflavin, niacin, vitamin D and a certain amount of calcium, phosphorus, iron and other minerals. Although fish meat has a low fat content, the fatty acids in it have been shown to have blood sugar-lowering, heart-protecting and cancer-preventing effects. Vitamin D, calcium, phosphorus, etc. in fish can effectively prevent osteoporosis.

In addition, fish oil is rich in vitamins A and D, especially in fish liver. Fish also contains water-soluble vitamins B6, B12, niacin and biotin. Fish also contains minerals. The most noteworthy ones are anchovies or sardines, which are a good source of calcium if eaten with bones. Marine fish are rich in iodine. Other minerals such as phosphorus, copper, magnesium, potassium, iron, etc. can also be ingested when eating fish. DHA is a key element in promoting brain power.

egg

Eggs are one of the important foods for humans. The nutrients in egg white are mainly protein. It not only contains essential amino acids needed by the human body, but the whole egg protein can be almost completely absorbed and utilized by the human body. It is the most ideal high-quality protein in food. Egg whites are also a good source of riboflavin.

Egg yolk contains more nutrients than egg white, and inorganic salts such as calcium, phosphorus and iron are mostly concentrated in the yolk. Egg yolks also contain more vitamins A, D, B1, and B2. The vitamin D content varies with the season, feed composition and the amount of time the chickens are exposed to light. Egg yolk contains more phospholipids and cholesterol, about 1500 mg per 100g.

Eggs contain a lot of iron, but due to the interference of phosvitin, the absorption rate is only 3%. Raw egg white contains anti-biotin and anti-trypsin. The former hinders the absorption of biotin, and the latter inhibits the activity of trypsin, but they are destroyed when the eggs are cooked.

Beans

Beans have established themselves as brain-boosting foods because they are rich in protein, fiber, minerals and vitamins.

Vegetables such as spinach, celery and bitter gourd are not only rich in vitamins, but also have brain-boosting effects. In addition, nuts such as kidney beans, pine nuts, and peanuts also have brain-boosting functions.

Soybeans, the king of beans, are the main source of high-quality protein. Soybeans also contain a lot of lecithin, which is an important substance for promoting the development of the brain's nervous system and enhancing memory. However, eating too much soybeans can cause bloating, so young children should eat more bean foods such as tofu, dried tofu, bean curd sticks, bean sprouts, etc.

oat

The nutritional value of oats is very high. Among cereal crops, the protein content is very high and it contains 8 essential amino acids for the human body. Its composition is also balanced. The vitamin E content is also higher than that of rice and wheat, and the vitamin B content is relatively high. The average protein content is 15.6%, which is 100% higher than rice, 75% higher than corn, 66% higher than wheat flour, and 60% higher than millet. The composition of 8 amino acids is relatively balanced, and the lysine content is even higher than that of rice and wheat flour. The fat and heat energy are both high, with fat being 5.50 times that of rice and 3.70 times that of wheat flour. The main component of oat flour fat is unsaturated fatty acid, among which linoleic acid can lower cholesterol and prevent heart disease. In addition, vitamins, phosphorus, iron and other substances are also relatively rich.

Shrimp

Shrimp skin is extremely rich in calcium, containing about 2000 mg of calcium per 100 grams. Adequate calcium intake can ensure that the brain works at its best and prevent other diseases caused by calcium deficiency. Children can eat some dried shrimps in moderation, which is good for improving memory and preventing rickets.

Soaking the dried shrimp in water first can not only ensure its safety for consumption, but also remove excess salt and the fishy smell of the dried shrimp itself. It should be noted that the dried shrimps should not be soaked in water for more than 20 minutes. If they are soaked for too long, many water-soluble nutrients will precipitate and be lost.

Walnut

Walnuts are rich in unsaturated fatty acids, which is higher than olives, and contain less saturated fatty acids. The oil extracted from walnuts is a high-grade edible oil. Walnuts are also rich in vitamin E and are recognized as an excellent fruit for anti-oxidation and anti-aging. In addition, walnuts are rich in high-quality protein, multiple minerals, dietary fiber and carotene. The potassium in walnuts helps the human body maintain normal blood pressure and nervous system activities, maintain acid-base balance and maintain energy metabolism rate.

Eating walnuts helps us protect our brain, lower our cholesterol, and also helps us nourish the five internal organs, maintain their functions, moisturize the skin, and maintain excellent hair quality.