A child’s brain undergoes a number of developmental modifications. Proper nutrition can aid your child’s memory, concentration and brain function. Like the rest of the body, the brain receives nutrients from the food we eat.

As a result, it is critical for teenagers to consume high-nutrient, brain-boosting food. Because children are generally picky eaters, they are deficient in a number of vital nutrients that are contained in the foods they refuse to eat. Make sure your child eats the recommended foods at least once a day, as this could have an immediate impact on his or her brain development. Vidhi Chawla, a dietician, suggests five meals that can aid in your child’s brain growth. 

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Oatmeal and oats are high in energy and act as “fuel” for the brain. They’re high in fibre, which keeps youngsters fuller for longer and stops them from snacking. They’re also abundant in vitamins E and B, and zinc, all of which help children’s brains work optimally. You can top it with anything you want, such as apples, bananas, blueberries or almonds. 

Cheese, yoghurt and milk 

Protein and vitamin B are found in abundance in milk, yoghurt and cheese, and are required for the growth of brain tissue, neurotransmitters and enzymes, all of which play vital functions in the brain. These meals also include a lot of calcium, which is necessary for strong and healthy teeth and bones. Calcium requirements for children vary depending on their age, but two to three calcium-rich items should be ingested daily. If your child doesn’t like milk, don’t worry; there are alternative methods to include dairy in his or her diet. Use milk instead of water when preparing porridge, puddings or pancakes. 

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Fish that are high in oil 

Omega-3 fatty acids found in oily fish are good for brain growth and health. Omega-3 fatty acids are essential components of the cell’s structure. Fish strong in omega-3 fatty acids, such as salmon, mackerel, fresh tuna, trout, sardines and herring can be eaten once a week. 

Vegetables of various colours 

Antioxidants found in colourful vegetables help to keep brain cells healthy. Vegetables to include in your child’s diet include tomatoes, sweet potatoes, pumpkin, carrots and spinach. Vegetables can easily be added to spaghetti, sauces or soups. 

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Beans are a great source of protein as well as vitamins and minerals. The omega-3 content of kidney and pinto beans is higher than that of other beans. To make the perfect sandwich filler, sprinkle mixed beans on a salad, mash them and spread them on bread slices, or combine them with shredded lettuce and cheese.