With the festive season upon us, it’s very easy to slip into the mindset of ‘healthy eating starts in January’. However, for your children taking exams in the new year, it’s really important to ensure they are nourishing their brain whilst they study and enter the exam period.
However, we know it’s Christmas and they don’t have to do without just because they have exams coming up - find out below the top five foods your children could be eating to boost brainpower.
1. Berries
All sorts of berries, including cranberries, blueberries, blackberries and strawberries, contain flavonoids, which are a type of antioxidant that can help remove harmful substances, called free radicals. This can help improve cognitive function such as memory and learning.[1] Berries are a rich source of polyphenols, in particular resveratrol, which can enhance memory. Add berries to breakfast cereals or porridge, add them to a smoothie, or simply eat them on their own!
2. Dark chocolate
Including a bit of dark chocolate in your child’s diet can increase blood flow to the brain, which may help with alertness, reaction time and problem solving. The small amounts of caffeine can also boost mood and concentration. Dark chocolate also contains flavonoids, which may help improve memory.[2] We recommend a dark chocolate that contains around 70-90% cocoa and enjoy a few squares a day. Or melt the chocolate into a comforting mug of hot chocolate, perfect for a cold day!
Try out this dark chocolate recipe
3. Beetroot
This vegetable provides a rich source of nitrates, which are converted by the body into nitric oxide. This is a molecule that is known to help with circulation, blood flow and proper nerve cell communication. Therefore, consuming beetroots can help with brain function and performanc.[3] Include roasted beetroots with vegetables for evening meals, or try the classic Eastern European soup called Borscht, made from beetroot. An interesting way to add beetroot in is to combine it with a classic hummus recipe to make a beetroot hummus!
4. Oily fish
Fish, in particular oily fish such as salmon, mackerel and trout, contain a high level of omega 3 fatty acids. These are essential to the body as we cannot produce them ourselves, so must be consumed through our diet. These fatty acids are important in brain health and neural function.[4] We recommend aiming for a serving of oily fish in your diet 1-2 times a week.
We understand some people are not the biggest oily fish lovers, but have you ever tried to include something like salmon or trout in a fish pie? Adding in other flavours you enjoy here and then a mash potato topping can really make for a comforting winter meal. Or try a homemade take on fish and chips by breading a piece of salmon lightly before pan frying or air frying until crispy. Delicious!
If your child is vegetarian/ vegan (or really doesn't like fish!) you can opt for plant-based sources such as walnuts, flaxseeds, chia seeds and hemp seeds. And perhaps the most surprisingly, Brussels sprouts are also a good source of omega 3! We love to have our sprouts roasted rather than boiled or steamed, as it can add a lot more flavour and texture.
5. Nuts
Aside from being a source of omega 3, nuts contain iron, which helps to increase oxygen supply to the brain. They provide a slow release of energy to keep you well fuelled for those study sessions! Almonds in particular have been linked to memory,[5] Though our favourite is the walnut, as it is an excellent source of vegan omega 3 fatty acids to help reduce inflammation and contains a good dose of antioxidants.[6] Why not try making a nutty pesto to have with a nice bowl of pasta and roasted vegetables?
Trying out these foods can boost concentration and therefore let your child study more effectively!
Reema Patel, is a Registered Dietitian and member of the Health & Care Professions Council (HCPC) & the British Dietetic Association (BDA), working for Dietitian Fit, a team of dietitians offering 1:1 consultations for various health goals.
Sources
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8881511/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7071338/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8507686/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4404917/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7230374/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7071526/
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