We asked Lucinda Miller, our favourite child nutrition expert and naturopath, to give us the lowdown on the top teen brain super-foods
Eek, it's exam season, and your teen or pre-teens likely feel stressed out and exhausted. They are desperately trying to pack in all that revision and not get too panicked about getting through all those dreaded exams. So, what can you do to feed them and help them feel calmer and more switched on?
Here are my top six brain foods, with decent research showing they can help with cognition, mental stamina, and mood.
BLUEBERRIES – These 'brain berries' are packed with antioxidants that help improve memory. Enjoy them fresh, frozen or in superfood powders.
OILY FISH – salmon, mackerel, and sardines are rich in omega-3 fatty acids, which enhance focus, planning, memory and cognitive function. Try fish pâté on toast or crackers as a brain food revision snack.
EGGS - especially egg yolks, are rich in choline, which is crucial for brain health and development. Think about omelette or scrambled eggs or even add eggs to pancake and waffle recipes. Hard-boiled eggs are popular as a snack pot.
LEAFY GREENS - salad leaves, spinach, kale, and broccoli are loaded with folate, which supports memory and neurotransmitter synthesis. Add these to salads, blend them into smoothies, or add them to your stir-fries.
NUTS AND SEEDS – almonds, walnuts, pumpkin seeds, flax and chia seeds are packed with healthy fats and minerals such as zinc and magnesium. They help with cognition and mood and are great for munching on when your youngster needs a brain break.
DARK CHOCOLATE - high-cocoa-content dark chocolate (70% and above) improves blood flow to the brain and is known to help enhance cognitive function. Enjoy a few squares in the morning or at lunch time to give the brain some extra stamina to get through a long day of revision or exams.
Why don’t you have these ingredients ready in your fridge, freezer or pantry so they are easy for your kids to grab and snack on? If you need recipe inspiration, look at Brain Brilliance, which is packed with yummy snacks and meals to feed hungry, growing brains.
It often feels like a marathon to get to the end of all the exams, and with the right fuel this can help them push through without a major ‘wobble’ and set them up so they can really enjoy all the post-exam celebrations and a happy summer ahead.
You can also shop our edit of the best A* skin, hair and body care - and Mood Sprays! - to get them through Exam Season here.
Lucinda Miller is the clinical lead of NatureDoc, and triple bestselling author of three healthy family cookbooks including Brain Brilliance. www.naturedoc.shop | www.naturedoc.com
References
- Cognitive effects following acute wild blueberry supplementation in 7- to 10-year-old children
- The effect of blueberry interventions on cognitive performance and mood: A systematic review of randomized controlled trials
- Docosahexaenoic acid for reading, cognition and behavior in children aged 7-9 years: a randomized, controlled trial (the DOLAB Study)
- High-dose eicosapentaenoic acid (EPA) improves attention and vigilance in children and adolescents with attention deficit hyperactivity disorder (ADHD) and low endogenous EPA levels
- Choline and docosahexaenoic acid during the first 1000 days and children’s health and development in low- and middle-income countries
- Choline: An Essential Nutrient for Public Health
- Eating green leafy vegetables keeps mental abilities sharp
- Role of fruit and vegetables in sustaining healthy cognitive function: evidence and issues
- Nut Consumption for Cognitive Performance: A Systematic Review
- Impact of Nut Consumption on Cognition across the Lifespan
- Effects of Walnut and Pumpkin on Selective Neurophenotypes of Autism Spectrum Disorders: A Case Study
- Dark chocolate administration improves working memory in students
- Effect of Cocoa and Cocoa Products on Cognitive Performance in Young Adults
