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5 FOODS FOR EXCELLENT IQ IN CHILDREN

FOODS FOR EXCELLENT IQ

Certain nutrients found in specific foods are essential for brain health and function. 

Let's explore five food categories rich in these nutrients:

5 Food Groups for Brain Boost

 1. Fatty Fish:

  ■ Why it's good: Rich in omega-3 fatty acids, essential for brain development and function. These fats help build brain cells and improve cognitive function.
   ● Best options: Salmon, mackerel, tuna, sardines, and herring.
   ☆ How to serve: Grilled, baked, or in fishcakes.

 2. Nuts and Seeds:
■ Why it's good: Packed with healthy fats, protein, and vitamin E, which protects brain cells from damage.

  ● Best options: Almonds, walnuts, chia seeds, flaxseeds, and pumpkin seeds.

  ☆ How to serve: As snacks, sprinkled on yogurt or salads, or added to baked goods.

 3. Whole Grains:
   ■ Why it's good: Provide sustained energy, B vitamins essential for brain function, and fiber for gut health, which influences brain health.

   ● Best options: Brown rice, quinoa, oats, whole-wheat bread, and whole-grain pasta.

   ☆ How to serve: As a base for meals, in cereals, or as snacks.

 4. Fruits and Vegetables:
   ■ Why it's good: Packed with antioxidants, vitamins, and minerals that protect brain cells and support cognitive function.

   ● Best options: Berries (blueberries, strawberries, raspberries), leafy greens (spinach, kale), carrots, and sweet potatoes.

   ☆ How to serve: As snacks, in smoothies, salads, or as part of main meals.

 5. Lean Proteins:
   ■ Why it's good: Provides essential amino acids for building and repairing brain cells.

   ● Best options: Chicken, turkey, fish, beans, lentils, and tofu.

   ☆ How to serve: As the main component of meals or in soups and stews.

Tips for Incorporating Brain-Boosting Foods

 * Variety: Offer a diverse range of foods to ensure a wide array of nutrients.

 * Preparation: Prepare foods in healthy ways like grilling, baking, or steaming.

 * Involve children: Let them help with meal planning and preparation to increase their interest in healthy eating.

 * Consistency: Incorporate these foods into regular meals and snacks.

Remember, while these foods offer essential nutrients, a balanced diet is key. 

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