7 Super Foods to Boost Children’s Intelligence

Fat is the main component in forming cells in the brain. But, that does not mean he only needs food sources of fat to make him smart. The intake of micronutrients is also very important, such as vitamins and minerals, as they help improve concentration and memory.

The following are various micronutrients that are useful for children’s brains.

1. DHA (Docosahexaenoic Acid)

DHA is a derivative form of omega 3 fatty acids and is a major component in brain formation. DHA can be produced by the body itself thanks to the intake of food sources of omega 3 fatty acids. However, the production of DHA that is produced by the body is not very efficient, so it needs to be supplemented from food sources of DHA. In terms of brain development, DHA, among other things, helps the formation of neural networks, sensory development, cognitive, and motor nervous systems during brain development.

Several types of fish that contain fat, such as salmon, sardines and mackerel. Can be found also in spinach and milk. DHA requirement for children is 20 mg / kg body weight. If your little one weighs 10 kg, then he needs about 200 mg of DHA per day. To meet their needs, make sure your child consumes food sources of DHA above, plus 1-2 glasses of milk.

2. LA (Linoleic Acid) and ALA (Alpha Linolenic Acid)

LA, or more commonly known as omega-6 fatty acids, is an unsaturated fatty acid that can help the body form amino acids, nerve delivery in the brain. Meanwhile, ALA, or omega-3 fatty acids, can help prevent damage to cell membranes in the brain.

The largest source of LA is vegetable oil. Meanwhile, ALA can be found in leaves, seed oils and fish oils (especially fish that live in deep and cold waters).

3. Choline

Choline is also called lecithin. Choline is an important nutrient for improving brain memory function and plays a role in the formation of cell membranes for transmission of signals in the nervous system. The function of choline increases the size and number of neurons (brain cells) which makes it easier for children to learn and helps them retain what they are learning. Milk, eggs, liver, soybeans, oats, cauliflower, cabbage and peanuts. Children need 200-375 mg of choline per day. The choline content in 1 large egg is 126 mg, or it can meet half of children’s choline needs.

4. Iron

Iron can help children to stay energized and concentrate while studying or playing. Iron levels in the blood will increase during growth into adulthood. Iron deficiency in the brain during growth cannot be replaced after adulthood. Iron deficiency can have a negative impact on the brain, especially on the function of the neurotransmitter or nerve delivery system. As a result, the power of concentration, memory, and learning abilities can be impaired. With iron, the power of concentration increases.

Beef, chicken, green vegetables and cereals. In children aged 1-9 years, it takes 8-10 m of iron in 2 servings of meat or 100 grams of beef is 4.05 mg, so it can meet half of children’s iron needs.

5. Zinc

The highest concentration of zinc in the brain is found in neurons that control learning and memory functions. So that zinc is very good in helping to maintain children’s memory when learning and playing.

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Meat, liver, shellfish, eggs, cereals and nuts.

6. Iodine

The amount of iodine in the body is very small, approximately 0.00004{0b38d482ba7961af87e4971b93b627960b3ec61113f6761dcf0671e23d068a29} of the child’s body weight. While the daily requirement is around 90-120 mcg. Most of the iodine is in the thyroid gland, which is used to form the hormone thyroxine. This hormone is needed in the process of child growth, physical development, regulating body temperature, formation of red blood cells, muscle and nerve function. Iodine deficiency can lead to decreased learning ability of children.

Several types of fish, shrimp and shellfish.

7. Vitamins B6 and B12

Vitamin B6 can help improve memory and the brain’s ability to process information at a faster rate. Meanwhile, vitamin B12 has been shown to repair the nerve fibers of the brain and keep homocysteine ​​levels in the blood at a healthy level.

You can find food sources of vitamin B6 in tuna and eggs, while food sources of vitamin B12 can be found in beef, liver, fish and shellfish.

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