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