FOOD

CityPress - - Voices -

Junk food is called that for a rea­son. It does noth­ing to help your body or mind. Healthy food is not bor­ing if you have some fun with it.

The fol­low­ing seven foods can help your brain re­tain in­for­ma­tion:

Eggs

The pro­tein and nu­tri­ents in eggs help you to con­cen­trate. Try scrambled eggs, egg sand­wiches, boiled eggs in sal­ads and fried eggs with mince.

Greek yo­gurt

Fat is im­por­tant for brain health. A full-fat Greek yo­ghurt (which con­tains more pro­tein than other yo­gurts) can help keep brain cells alert when send­ing and re­ceiv­ing in­for­ma­tion. Mix Greek yo­gurt with fruit or choco­late chips, or use it as a dip for veg­etable sticks.

Greens

Full of folic acid and vi­ta­mins, spinach and kale are linked to low­er­ing the odds of get­ting de­men­tia later in life. Kale is a su­per­food packed with an­tiox­i­dants and other nu­tri­ents that help grow new brain cells. For some young peo­ple, greens are a hard sell. Rather than serv­ing a salad, try this: Whip spinach or kale into smooth­ies for snack time; Add spinach to omelettes or lasagna; or Make kale chips. Cut kale from the stems, driz­zle with olive oil and a bit of salt, and bake. Fish is a good source of vi­ta­min D and omega-3, which pro­tect the brain from mem­ory loss. Salmon, tuna and sar­dines are rich in omega-3.

Nuts and seeds

Packed with pro­tein, es­sen­tial fatty acids, and vi­ta­mins and min­er­als, nuts and seeds boost your mood and keep your ner­vous sys­tem in check.

There’s al­ways peanut but­ter, or you can buy or make sun­flower seed but­ter. Sun­flower seeds are rich in folic acid, vi­ta­min E and se­le­nium, and are safe for those with nut al­ler­gies. If you can­not get your kids to eat the seeds, use the spread on whole­grain crack­ers or bread.

Make pesto:

Nuts com­bined with olive oil and dark leafy greens make a healthy and tasty sauce you can serve over whole­grain pasta.

Oat­meal

Pro­tein- and fi­bre-rich oat­meal helps keep heart and brain ar­ter­ies clear. In one study, kids who ate sweet­ened oat­meal did bet­ter on mem­ory-re­lated school tasks than those who ate a sug­ary ce­real.

Ap­ples and plums

Kids of­ten crave sweets, es­pe­cially when they’re feel­ing slug­gish. Ap­ples and plums are lunch­box-friendly and con­tain an an­tiox­i­dant that may fight the de­cline in men­tal skills. The good stuff is of­ten in the skin of the fruit, so buy or­ganic, wash well and put the fruit in a bowl for quick snacks.

Cour­gette noo­dles with pesto and green peas

Newspapers in English

Newspapers from South Africa

© PressReader. All rights reserved.