Your mind and body need to be working at their best. Eating the right food is vital for an active mind to perform well. If you aren’t getting good nutrition out of the foods you are eating, your brain isn’t going to get the nutrition it really needs to think and work at its best.
Omega 3’s
Omega-3 fatty acids are believed to improve brain function, making you alert and better able to concentrate. It also helps to keep a steady heart rate which is very important for the brain to perform well even under stress. By including these in your meal, it can help your concentration and will also keep you satisfied and full throughout, preventing a grumbling belly from distracting you. The best sources come from fatty fish such as salmon, tuna and mackerel, avocados, nuts and seeds.
Antioxidants
Maintaining a high level of antioxidant is important for cognition and memory. Incorporating dark fruits and vegetables can drastically improve memory. Vitamins like B-6 and B-12 are associated with improved memory and alertness. Green leafy vegetables can provide these vitamins and deep-coloured berries are rich in antioxidants and can be the perfect addition to a meal prior to an exam.
Protein
Protein is another important macronutrient to include in a meal. Protein contains amino acids, which are precursors to neurotransmitters in your brain. This helps to improve mental comprehension and clarity which is vital. Protein is a macronutrient that your body metabolizes more slowly than carbohydrates, which can help with satiation. It is important to focus on lean proteins such as eggs, lean meats, beans, and nuts.
Water
Last but not least, WATER! Hydration is extremely important because the brain needs consistent hydration in order to perform at its best. If you are feeling thirsty, your body is signalling that it is already dehydrated, so try to stay ahead of that feeling.
There is no “one” perfect food that meets all of the criteria but here are a few mixed meals that include one item from each important category!
- Omelettes with veggies, piece of whole-grain toast and a side of berries
- Avocado spread on whole-grain toast sprinkled with sesame seeds and a side of fruit
- Trail mix with nuts, seeds and dried fruits
- Blueberry almond butter smoothie
- Mixed Berry Flaxseed Muffins
- Salmon with brown rice and a colourful side salad
- Oatmeal with nut butter and berries
The IIAHP Nutrition plan can help kids to gain better focus, improved behaviour, strengthened social confidence and elevated academic performance.
Based on years of working with over 2000+ children who face challenges, we are confident that the IIAHP Brain Achievement Center can make a difference in helping your child to reach his/her potential. Just ask our parents!
