Test time is quickly approaching for many of our county’s kids, and most kids and parents alike are going to be very glad when they are over.  To do their best, kids need to have the nutrients needed for optimal brain function.  This is especially important for kids as their brains grow and develop.  To help support your kids during testing, instill some habits that will help boost brain power, memory, and concentration, and power your kids through the day.  But before you read further, if you just got up and haven’t had breakfast, go eat something.  Our brains need fuel to be able to focus and remember what we have learned.  Children, and also adults, who eat breakfast have higher scores on tests, sharper memories, larger vocabularies, and faster processing.  The evidence of the benefits of breakfast on learning are so strong that some schools have started having breakfast in the classroom, served after the opening bell to make it available to everyone.   When choosing your breakfast, avoid sugary foods that will cause a mid-morning “crash” and choose a combination of protein and carbohydrates, such as eggs and toast, fruit and yogurt, a grilled cheese, or low-sugar cereal with milk.  Have breakfast with your kids in the morning to get them off to a great start.

In addition to starting the day with breakfast, here are some foods to keep your children’s brain sharp through the day.  It is amazing what food can do!

 

Blueberries

They may be little, but they have big benefits.  Blueberries are a rich source of anthocyanains, which are antioxidants that are responsible for giving blueberries their vivid blue color.  Research suggests these powerful antioxidants have the ability to enhance memory, help in decision making, and preserve brain function.  In addition, berries have been linked to improved mood, which is a great secondary benefit during testing time!  Add blueberries to your child’s morning pancakes, pack some for school snack, or enjoy them just out of the freezer for a refreshing snack.  The benefits of blueberries have been studied the most, but other dark blue, red, or purple fruits and vegetables such strawberries, raspberries, and cherries would also be great choices.

 

Salmon

Whether it’s canned or fresh, salmon is an excellent source of the omega-3 fatty acid DHA, which is the most abundant fatty acid in the brain.  It helps sharpen thinking and improve memory by delivering key nutrients to the brain.  Other fatty fish, such as sardines and tuna, are also rich in DHA.  Add a can of tuna and peas to macaroni and cheese, make fish tacos, or see the recipe below for a quick, maple-glazed salmon filet.

 

Eggs

Eggs are a good source of choline, which helps preserve memory and maintain the brain’s structure.  Choline is also important in relaying messages from the brain through the nerves to the muscles.  In addition to these benefits, the protein in eggs is the highest-quality protein found in any food.  Serve an egg for breakfast or make a tuna and egg salad mixture to have with whole grain crackers for an after-school snack.

 

Walnuts

Walnuts have polyphenolic compounds that help improve brain signaling and memory.  Walnuts have also been found to improve critical thinking and reasoning.  They have protein and contain the highest amount of alpha-linolenic acid (ALA), another omega-3 fatty acid.  Add a handful to your child’s snack or morning oatmeal or cereal.

 

Spinach

Spinach is full of folate, antioxidants, and other nutrients important for mental and emotional health.  Folate helps form transmitters needed for thinking and learning and helps protect our body’s DNA from damage, which may be why spinach and other dark leafy greens have been linked to a decreased risk of developing dementia.  Try adding it to spaghetti sauce, cooking it with eggs, or enjoy it raw.

 

The great thing about these foods is that not only does evidence support their many benefits for optimal brain function, but eating them definitely can’t hurt!  For those extra challenging days, spinach salad topped with grilled salmon, blueberries, hard-boiled egg, and sprinkled with walnuts anyone?

 

Recipe:

Smoky Mustard-Maple Salmon

Makes  4 servings

Ingredients:

3 Tbsp whole-grain or Dijon mustard

1 Tbsp pure maple syrup

¼ tsp smoked paprika or ground chipotle pepper

¼ tsp freshly ground pepper

⅛ tsp salt

4 4-oz skinless, center-cut, wild-caught salmon fillets

 

Preparation:

Preheat oven to 450 degrees. Line a baking sheet with foil

and coat with cooking spray. Combine mustard, maple

syrup, paprika (or chipotle), pepper, and salt in a small

bowl. Place salmon fillets on the prepared baking sheet. Spread the mustard mixture evenly on the salmon. Roast until just cooked through (approx. 8-12 minutes).

Recipe compliments of USDA’s Center for Nutrition Policy and Promotion.

Andrea Nikolai is a Registered Dietitian at Washington Pediatrics.