When it comes to improving brain function, memory, focus and concentration, some foods are better than others, say nutrition experts. Here’s how to serve them so your kids can get the most nutrients out of them.
Eggs
Brain benefits Egg yolks are an important source of choline, which is essential for brain and memory function, says Dr Han Wee Meng, head and senior principal dietician of the Nutrition and Dietetics Department at KK Women’s and Children’s Hospital.
“Choline is a key component of cell membranes and this accounts for a high percentage of brain mass,” she explains.
“It’s also essential in the formation of a neurotransmitter called acetylcholine, which carries messages to and from nerves.”
Cook it right As choline is sensitive to water and may be destroyed by cooking and food processing, you should avoid overcooking eggs, Dr Han says. (But, it’s important to remember that eating raw eggs isn’t safe, either).
Other choline-rich foods include broccoli, beans, peanuts and bananas.
The best and easiest ways to enjoy eggs are hard-boiled, scrambled, or as omelettes, says Pooja Vig, a functional medicine nutritionist at The Nutrition Clinic.
Add veggies like tomatoes and spinach to the omelette for extra nutrients.
Lean meats
Brain benefits “Lean meats are rich sources of minerals like zinc and iron,” Dr Han says.
“Zinc forms an integral part of the structure that regulates communication between nerve channels, and a low zinc level has been shown to lead to faulty memory.
“Iron helps supply oxygen to the brain and is also in the dopaminergic pathways (these are routes through the brain by which dopamine, a neurotransmitter, is spread to a range of different destinations in the brain).
“Iron deficiency is associated with cognitive and attention deficit.”
Cook it right “There is no apparent loss of minerals when cooking meat,” Dr Han says.
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