As the synapses connect throughout childhood, kids brains are growing and learning how to memorise, organise and categorise. They are also learning how to retrieve their stored information, reshape it and apply it in a useful way (unless it has anything to do with making a bed once in a while).

As psychiatrist Drew Ramsey, the co-author of The Happiness Diet says, “These years are critical for brain development, and what they eat affects focus and cognitive skills.”

Food is a very important factor affecting brain development (along with stimulation, exercise, hydration, and a supportive and mindful upbringing).

So here are five foods that help kids stay sharp, and which have positive long-term effects on brain development.

 Fish, Seeds and Nuts

These foods contain essential Omega-3 and Omega-6 fatty acids that actively promote mental health by keeping our kids’ brains healthy.

The best sources of Omega-3 are from wild or organically farmed salmon, sustainable tuna (though be mindful of mercury levels), sardines, herring & mackerel, whole anchovies, flax, hemp, pumpkins and chia seeds, and eggs.

Try these Sweet Potato, Corn and Wild Salmon Fritters.

The best sources of Omega-6 come from seeds (sunflower, sesame) and walnuts.

Try this Muesli Slice recipe, a great one for lunchboxes

Tip: Measure one part each of sesame, sunflower and pumpkin seeds, along with three measures of flaxseeds into a sealed jar and store in the fridge. Freshly grind one heaped tablespoon of these seeds and add to your child’s smoothie or porridge in the morning.

Eggs

Eggs contain choline, which is vital for the creation of the memory stem cells formed deep within our brains. Choline also helps our kids to concentrate

Pastured eggs ensure your child is eating the best quality fats. Your child can safely have one egg per day.

Find out my favourite brands of eggs in this post All Eggs Are Not Created Equal and here’s a simple family-friendly recipe for Potato, Feta and Spinach Frittata 

Protein

Amino acids are life’s building blocks, and protein is where you get them. Amino acids build the neurotransmitters that affect your child’s mood, memory and mental alertness.

Ensure that your child has a 1-2 servings of protein-rich food daily in order to keep their brain humming, and them feeling positive, motivated and energised.

Favourites: Meat, eggs, fish, dairy, lentils, beans, seeds, nuts, quinoa.

Lentils and Rice (Mjadra) makes a cheap, easy and extremely tasty dish the whole family will enjoy.

Fruits and vegetables (especially greens!)

Vitamins and minerals may play a support role in the development and function of your child’s brain. The most important are the Vitamin Bs, Vitamin C, folic acid, magnesium and manganese. They are also full of antioxidants & minerals.

Greens are my favourite because they are full of folate and help ward off dementia later in life.

Tip: Overcome the challenge of getting kids to eat their greens with this Crunchy Kale Chip recipe or by adding finely chopped kale or spinach to omelettes or stir fries.

 Wholegrains

Complex Carbohydrates come from wholegrains like brown rice, buckwheat, oats or quinoa, as well as the foods mentioned above.

They are low GI and provide the most important food for your child’s brain – glucose – the brain’s major fuel.

Tip: Studies show that fueling the brain with breakfast is important for thinking, acting and learning. Try a slower-releasing breakfast in the form of bircher muesli.

There is no second best when it comes to looking after your kids’ grey matter. As the long term control centre of the body, it really is no surprise that our brains need nourishment just like our bodies do . By focusing on a varied diet rich in fish, seeds and nuts, eggs, protein, fruits and and wholegrains, will ensure that you’re giving your kid’s brain all the nourishment it needs.

Bren x

Source: 
http://www.webmd.com/add-adhd/childhood-adhd/features/brain-foods-kids http://www.eatingwell.com/nutrition_health/healthy_aging/foods_that_boost_brain_power?page
Optimum Nutrition for your Childs Mind – Patrick Holfod and Deborah Colson

Here’s the article from Choice.

Before I show and tell, a bit of background understanding about eggs is important.

Egg Definitions

Free Range – hens have some access to the outdoors, though this can vary greatly. For eggs to be labelled free range, the Model Code of Practice says there should be a maximum of 1500 hens per hectare. But many brands keep 10,000 chooks per hectare and are still charging you free range prices.

Open Range – hens are roaming around in pasture

Cage free or Barn Laid – hens aren’t kept in cages but are allowed to roam around in barns

Factory Farmed– higher stocked densities of hens kept in battery cages, unable to move or engage in normal activity like lie down, stand up, groom themselves, or flap their wings.

In an ideal world we’d all be eating eggs from healthy chickens who scratch and forage for fresh bugs and insects and grubs, and whose diet is supplemented only with natural, organic feed. 

Eggs from these types of  open range/free range chooks are much richer in Vitamin D, Vitamin A, Vitamin E, Omega 3’s and betacarotene than eggs from their caged counterparts.

I do understand that these type of eggs will set you back anywhere between $8-$11 a dozen, which obviously isn’t achievable for everyone, but the way I like to look at it is that for a dozen high quality, highly nutritious eggs, you’re paying less than for a single cafe brekky. Given the free range market is growing, it suggests there is much more interest and awareness around healthier eggs, and consumers continue to be duped with false labelling. So be careful, and make sure you get what you’re paying for.

Here is a list of free -range egg brands which meet the Model Code and are eggs I have been enjoying for many years.

Eggs I purchase from my local health food stores:

These can also be found in Woolworths.

Holbrook Paddock Free Range Eggs

Brigadoon Harvest Free Range Eggs

Egganic Eggs

Fraser Coast Organic

Eggs I purchase from Harris Farm:

Mulloon Creek Eggs

Eggs I purchase from my local supermarket:

Woolworths:

Macro Free Range eggs

Sunny Queen Organic Free Range Eggs

Southern Highlands Organic Eggs

Coles:

Sunny Queen Free Range Eggs

Have you heard of the CluckAr App? You just point your phone which will inform you on stocking density, amongst other things. 

BENEFITS OF EGGS

Good quality eggs provide a delicious high quality form of protein, and are a true superfood in my book, reducing the risk of many diseases, protecting our skin and eyes from UV damage, and improving our liver and brain function. Just make sure you know what you are paying for.

SOME OF MY FAMILIES FAVOURITE EGG RECIPES

Potato, Feta and Spinach Frittata

Egg Muffins

Oat, Seed and Date Bars

Cardamom Spice Cake

Please share in the comments which brands of eggs are your favourites and local to you as this will help others in different states.

Bren x