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Great Grub For Kids
Ten nutritional all-stars to help junior perform at his peak in school
1 FISH
Oily fish, especially salmon, sardines and mackerel, are loaded with omega 3 fatty acids, vital for brain growth and functions.
2 WHOLE GRAINS
Wholegrain foods, including bread and pasta, are good sources of vitamin B, which ensure a gradual release of glucose in the brain to prevent glucose swings, where a child is energised but quickly becomes tired.
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Strawberries, a great source of Vitamin C
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3 BERRIES
Berries like strawberries, raspberries and cherries offer high levels of vitamin C ― antioxidants which have been shown to help improve memory and prevent cancer.
4 BEANS
Both green and red beans supply energy to the brain in the form of carbohydrates, which are good brain boosters.
5 NUTS
Nuts like macadamia and almond are natural sources of vitamin E and antioxidants, which protect brain cell membranes against free radicals and damage. A daily handful of pumpkin seeds will provide your daily dose of zinc, vital for enhancing memory and thinking skills.
6 EGG
Egg yolk provides choline, a nutrient from the vitamin B group, which improves memory development.
7 COLOURFUL VEGETABLES
Brightly-coloured vegetables in various colours, such as green (spinach), red (tomato) and orange (pumpkin, carrots), contain antioxidants to help keep brain cells strong and healthy, and also reduce the risk of cancer.
8 MILK
Dairy foods are packed with protein and B-vitamins, essential for brain tissue growth. Fat-free milk is a great source of protein, vitamin D, and phosphorus. Let’s not forget calcium, which also affects how our bodies regulate energy, strengthens bones and helps children remain active. Low-fat milk over cereal, cheese sticks and Greek yoghurt with honey are great snacks for your mini munchers.
9 SEA CUCUMBER
Sea cucumber is high in protein and low in fat. It promotes brain development, and thanks to its healing and regenerative properties, also nourish the kidney, says Miao Meng, a TCM practitioner at Raffles Chinese Medicine.
10 RED DATES
Red dates, which contain vitamin C, are used in TCM to strengthen heart and lung function, as well as nourish the stomach and spleen. This increases blood flow and oxygen to the brain to improve memory and support clear thinking.
If you have any comments or practical suggestions, write to us at editor@family.sg
- Mother & Baby
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