Brain Food/Nutrition Share +

Top 10 Brain Foods for Children

from Dr. Mary Anne Morelli Haskell, D.O.

1. Salmon and Fish Oils

High in omega 3 fatty acids
Improve brain function and memory, and lessen the effects of attention deficits  

2. Eggs

Egg yolks are packed with choline, which helps memory development

3. Nut Butters (Peanut Butter Must Be Organic!)

Good source of vitamin E, which protects nervous membranes

Thiamin helps the brain and nervous system use glucose for energy

4. Healthy Fats (Coconut Oil, Ghee, Organic Butter, Olive Oil)

The brain is made of 60% fat, and it needs fat in order to function properly

The trick to getting just enough fat in the diet is to find whole, unprocessed food sources of healthy fats, including a combination of omegas 3, 6, & 9, and beneficial saturated fats (one of the main components of our brain cells!)

5. Oats/Oatmeal

Good source of fiber, vitamin E, B vitamins, potassium, and zinc

6. Berries

Rule of thumb: the more intense the color of the berries, the more nutritious

High in antioxidants

Studies have shown improved memory with extracts from strawberries and blueberries

7. Beans

Contain protein, fiber, and complex carbs, great for maintaining energy

Kidney and pinto beans contain more omega 3 fatty acids than other beans, important for brain growth and function 

8. Colorful Veggies

Veggies with deep, rich color are high in antioxidants that keep brain cells strong and healthy

Antioxidants protect cells from free radical damage, so eating antioxidant-rich veggies is an excellent way to improve cognitive skills and slow brain aging

9. Lean Beef

Contains zinc, helpful for memory function

High in iron

10. Avocados

Contain healthy fats to help keep brain cell membranes flexible


Healthy Fats & Oils

OMEGA 9 – Oleic Fatty Acid (~50% of daily fat calories)

Almond Oil                                                     Olives                                       Organic Peanuts        

Almonds/Cashews                                         Olive Oil                                   Organic Peanut Butter

Almond Butter                                               Sesame Seeds/Tahini               Macadamia Nuts

Avocados                                                       Hummus                                  Pine Nuts

 

OMEGA 6 – Essential Fatty Acid Family (~30% of daily fat calories)

Eggs                                                               Hazelnuts/Filberts (Raw)          Pecans (Raw)

Meats (organic, grass fed)                             Hemp Seeds                             Pumpkin Seeds (Raw)

Brazil Nuts                                                     Sunflower Seeds (Raw)

 

OMEGA 3 – Essential Fatty Acid Family (~10% of daily fat calories)

Fish oil capsule (DHA)                                   UDO’s DHA Oil                         Flax seeds/meal

Fish oil capsule (EPA)                                    Algae                                       Flax Oil

Fish (salmon/fin-fish)                                      Greens powder w/ algae         Chia Seeds

 

BENEFICIAL SATURATED FATS (~10% of daily fat calories)

Coconut Oil                                                    Meats (grass-fed)                   Eggs (whole, organic)

Butter (organic)                                              Wild game

Ghee (clarified butter)                                    Poultry (organic)                     Dairy (raw & organic, if tolerated)

 

DAMAGED FATS & OILS – Hydrogenated & Partially Hydrogenated Oils, Trans Fats, Odd-Chain Fatty Acids, etc.

Margarine                                                                    Tempura                               Processed Peanut Butter

Regular vegetable oils (corn, soybean, canola)           Deep-fried foods                   Roasted nuts/seeds

Mayonnaise (depends on oil)                                       Chips fried in oil                    Non-dairy creamers

Hydrogenated Oil (as an ingredient)                            Regular Salad Dressing