5 Foods That Boost Kids' Concentration
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Food is the fuel our bodies use to function, think, play, and work.
Children who eat well perform better at school because they are able to focus, orient themselves, and learn during class hours as well as at home. If you notice your child's school performance declining, their grades slipping, or they lack the energy to finish the school day or complete homework, this could be due to their diet or lack of nutrition.
Here are some important foods and nutrients to help your child succeed in the classroom and beyond:
Red Fruits / Berries
Antioxidant-rich berries (such as blueberries, raspberries, and strawberries) will help protect your child's brain from damage caused by toxins, chemicals, and pollutants we are all exposed to daily, as well as oxidative damage caused by stress. They are also a source of slow-acting carbohydrates and fiber that will give your child sustained energy throughout the day. In the morning for breakfast, add frozen berries to a smoothie, oatmeal, or yogurt. You can also pack a bag of fresh berries and a pot of Greek yogurt as a school snack.
Our Favorite Recipes Containing Berries
Berry Protein Smoothie (perfect for a quick, healthy breakfast!)
Oatmeal Porridge with Chia Seeds and Fresh Fruit
Eggs
Eggs are one of the most versatile and nutritious foods available. Eggs are an excellent source of protein, which can help keep your child full longer, supporting their energy levels and allowing them to focus and concentrate for longer periods. They are also rich in vitamins A and D and contain lutein and zeaxanthin, both of which promote healthy vision. Make sure your child eats the whole egg, not just the white, because most of the nutrients are found in the yolk. Serve eggs for breakfast as an omelet, French toast, or simply good old eggs on toast!
Two of Our Favorite Egg Recipes for Home and On-the-Go
Oats
We are big fans of oatmeal for breakfast (or any meal for that matter). Oats are rich in soluble fiber, a type of fiber that helps your child feel full longer. They are also a source of B vitamins, vitamin E, potassium, and zinc, which contribute to the proper functioning of their body and brain. Unlike sugary breakfast cereals, oatmeal does not cause your child's blood sugar to spike (or crash), but instead provides a steady dose of energy throughout the morning, especially when paired with protein (milk, yogurt, and/or nuts and seeds). Choose rolled or steel-cut oats, cook them with milk in the microwave or on the stovetop, and add your child's favorite nuts, seeds, and fruit.
Some Oat-Based Recipes Your Kids Will Love
Legumes: Beans, Lentils, and Peas
Beans and lentils contain both carbohydrates (for energy) and protein (for satiety and sustained energy). They are a very economical and easy way to boost your child's health and brainpower. Rich in protein and fiber, beans and lentils help stabilize your child's blood sugar and maintain their attention and focus throughout the day. Surprise your child with a delicious breakfast burrito (spread refried beans on a tortilla and top with eggs, cheese, and salsa before wrapping) or add some hummus to their lunch for dipping vegetables or pita pieces. Beans are also an excellent vegetarian addition to soups, salads, and pasta dishes.
Our Favorite Legume-Based Recipes
Chia Seeds
Chia seeds originate from Central America, where they were a staple in the Aztec diet. Chia seeds have recently gained attention as an excellent source of omega-3 fatty acid (an essential fatty acid important for heart, brain, and vision health). They are also an excellent source of fiber at 10 grams per ounce (about 2 tablespoons), and contain protein and minerals such as iron, calcium, magnesium, and zinc. The omega-3s in chia seeds can help boost your child's brain, as they aid in maintaining memory, concentration, and attention, as well as mood (they help stabilize blood sugar levels).
Here are Three Easy, Kid-Friendly (and Delicious!) Recipes Featuring Chia Seeds
Energizing Raspberry, Lemon, and Chia Muffins
