With the beginning of the school year, many parents worry about their children — how they adapt after a long summer vacation, how long it will take to “build up”, how they will learn new subjects. Mothers of first-graders are especially worried. They do their best to make it easy for their children. But for some reason, few people think about food. We will tell you what brain products will help schoolchildren learn better, concentrate and stay alert even after lessons, two tutors and sections.
- What trace elements and vitamins improve brain function
- Which products for brain function contain the necessary trace elements
- How to properly balance a student's diet — sample menu
- How to make a vitamin bomb out of dried fruit
- How to choose foods that will make your brain work better
What trace elements and vitamins improve brain function
Antioxidants. They improve blood circulation, tone up the nervous system. Thanks to antioxidants, memory and vision improve.
Iron. With its help, oxygen enters the blood. Iron is part of the composition of hemoglobin, which is important for the liver and the general condition of the body. With a lack of hemoglobin, anemia and exhaustion of the body occurs.
Glucose. Affects development of the central nervous system and energetic of the whole body. With a lack of glucose, absent-mindedness and fatigue appear.
Omega acids. Included in composition of the brain and participate in formation of nerve sheaths.
Vitamins of the B group. They are involved in the formation of neural connections, improving memory, concentration. Prevent stress and depressive conditions.
Which products for brain function contain the necessary trace elements
To saturate the child's brain with antioxidants, feed your child with prunes, dried apricots, walnuts, brew insoluble cocoa. There are a lot of useful vitamins in blueberries, raspberries, blackberries, citrus fruits and pomegranates. In addition, blueberries have a beneficial effect on vision. This is very important for schoolchildren who spend a lot of time sitting at books or a computer while preparing homework.
You can increase iron levels and prevent anemia with the help of beef, beef liver and buckwheat porridge. Plenty of iron in apples and beans.
Glucose is often confused with sugar.Yes, it is sweet, but the sugar in tea and jam will not replace it. This trace element must be of natural origin. The most glucose-rich foods — raisins, dried apricots, dates, natural honey.
Omega acids are found in fatty varieties of marine fish: in salmon, mackerel, catfish, tuna. They are also found in olive oil and walnuts.
B Vitamins — these are egg yolks, corn, beans and bran.Also rich in vitamin B are bananas, pumpkin, tomatoes, walnuts and avocados.
How to properly balance the diet of a student — sample menu
At at first glance, it seems that the list of products is too large, diverse, and combining them difficult. But it's not so. We offer reasonable and inexpensive menu options for day:
Read also: How to save overweight children
Breakfast. Buckwheat porridge or egg yolk omelette with cheese. Sandwiches with liver pancakes, baked apples with cottage cheese. A glass of cocoa.
Dinner. Pumpkin soup, salmon ear, baked mackerel with vegetables. For dessert you can give sweet dried fruits — raisins, dried apricots or dates.
Snack. The child can have a snack with a banana and apple, apple-carrot salad. You can make fresh juice, blueberries or raspberries. If there were no sandwiches in the morning — make sandwiches with salted red fish or liver pâté. In this case, use only bran bread.
Dinner. The last meal should be light so as not to overload the digestive tract. Feed your child natural yogurt with berries, make a milkshake with banana or strawberries. Serve with biscuits made from whole wheat flour with the addition of pumpkin seeds, sesame seeds and flax.
This is just a sample menu, in which at every meal you can get all the important vitamins for brain function. You can variate at your own discretion, depending depending on the set of products that your student loves.
How to make a vitamin bomb from dried fruits
The editors of estet-portal.com share a proven recipe that will not only fill the child's body with everything necessary, but protect from colds and SARS during during epidemics:
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200 g dried apricots;
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200 g pitted raisins;
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200 g prunes;
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100 g honey;
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100 g walnuts;
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one lemon with peel.
Pass all ingredients except honey through a meat grinder. Then add honey and mix well. For children under 10 years of age, give one teaspoon per day. Up to 16 years — dessert, older — in dining room. This mixture is rich in almost all the vitamins that are needed to improve brain function: glucose, antioxidants, vitamins B and C. This vitamin cocktail is easy to make by yourself. It should be stored in glass containers in refrigerator.
How to choose foods that will make your brain work better
It is important to understand that it is not enough just to buy and give the listed products. You need to be responsible for your choice. We are only talking about natural products that do not fertilize with pesticides and do not modify.
Adjust seasonality. Each season is rich in its harvest: in the summer, eat strawberries, blueberries, raspberries, and in the winter — citrus and apples. Pay special attention to apples. If they do not darken at the incision site, then there is no iron in them, because it quickly oxidizes upon contact with air.
When buying fish, choose chilled rather than frozen. It is not known how many times the fish has been "refrozen". It can freeze and thaw only once, if defrosted again, the product will lose all its benefits.
As you can see, if you take care of the right diet for a schoolchild, you can independently raise the level of all indicators important for brain function.
Read also: 8 tips on how to raise a smart child
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