Fatty fish such as salmon is the best source of omega-3 fatty acids - DHA and EPA - both essential for growth and development of brain function. Recent research also shows that people who earn more fatty acid intake has a sharper mind and recorded satisfactory results in testing capabilities. According to experts, although tuna contain omega-3 acids, but fish is not as rich as salmon.
2. Egg
Egg protein is known as an important source of relatively cheap and the price is quite affordable. Egg yolk was solid part will contain choline, a substance that can assist the development of memory or memory.
3. Peanut butter
"Peanuts (peanut) and peanut butter was one source of vitamin E. This vitamin is an antioxidant that protects the membranes of nerve cells. Together thiamin, vitamin E helps the brain and nervous system in the use of glucose for energy needs.
4. Whole grains
The brain requires glucose supply or availability of the body that are constant. Whole grains have the ability to support those needs. Fiber contained in whole grains may help regulate the release of glucose in the body. Wheat also contains vitamin B which serves to maintain nervous system health.
5. Oat or Oatmeal
Oat is one of the most popular types of cereals among children and rich in essential nutrients for the brain. Oats can provide the energy or fuel for the brain that are needed the children started their activities in the mornings. Rich in fiber, oats will keep your child's brain needs are met throughout the morning. Oats are also a source of vitamin E, vitamin B, potassium and zinc - which make the body and brain function to function at full capacity.
6. Berry Fruit
Strawberry, cherry, and blackberry blueberriy. In general, the stronger the color, the more nutritisi that at birth. Berry contains high levels of antioxidants, especially vitamin C, which is useful to prevent cancer. Some research suggests those who get a blueberry and strawberry extracts have perbaikian in memory function. Seeds of these also turned out to Berri fruit is rich in omega-3 fatty acids.
7. Nuts
Beans are special foods because these foods have the energy derived from protein and complex carbohydrates. In addition, nuts are rich in fiber, vitamins and minerals. Beans are also good food for the brain because they can sustain the energy and thinking ability of children at its peak in the afternoon if consumed at lunchtime. According to the research, red beans and Pinto beans contain more omega 3 fatty origin than other types of nuts - especially ALA - omega-3 type of origin is important for growth and brain function.
8. Colorful vegetables
Tomatoes, red sweet potato, pumpkin, carrots, spinach is rich in vegetable sources of nutrients and antioxidants that will keep brain cells strong and healthy.
9. Milk and Yogurt
Foods derived from dairy products containing high protein and B vitamins. Two types of nutrients necessary for growth of brain tissue, neurotransmitters and enzymes. Milk and yogurt can also make a full stomach because the content of protein and carbs at the same time be a source of energy for the brain. Recent research indicates that children and teenagers need more vitamin D from even 10 times the recommended dose. Vitamin D is also important for neuromuscular system and life cycle of human cells as a whole.
10. Lean beef
Iron is an essential mineral type that will help children stay energized and concentrate at school. Lean beef is one source or in foods containing much iron. By simply taking one ounce per day, then your body will be helpful for the absorption of iron from other sources riding. Beef also contains zinc minerals that help maintain memory. Khsusus for a vegetarian, you can use black beans and soy burgers as an option. Nuts are a vital source of nonheme iron - a type of iron that requires vitamin C for absorption by the body. Eating tomatoes, orange juice, strawberries and nuts can also be selected as an effort to meet the need of iron. Besides food, so yes obviously intelligent sports let us have a lot of stamina keep us awake and adequate rest.
