Brain foods

I asked yesterday what foods would be good for school lunches; a friend e-mailed me today with this link, on the top 10 brain foods for children:
http://children.webmd.com/child-nutrition-8/brain-foods-for-children

Not surprisingly, No. 1 on the list was salmon. The "good fats" in salmon are a big boost to brain growth and function. From the article:
"Instead of tuna sandwiches, make salmon salad for sandwiches — canned salmon mixed with reduced-fat mayo or non-fat plain yogurt, raisins, chopped celery, and carrots (plus a little Dijon mustard if your child likes the taste). Serve on whole-grain bread — which is also a brain food."

It's also got ideas for soups and suggests making salmon patties (my grandmother used to make these for us when we were children and they were fantastic ... of course, frying them and drowning them in syrup probably isn't quite so kosher anymore!).

Other brain foods included:

• Eggs. "Eggs are well-known as a great protein source — but the egg yolks are also packed with choline, which helps memory development."

• Peanut butter. "Peanuts and peanut butter are a good source of vitamin E, a potent antioxidant that protects nervous membranes — plus thiamin to help the brain and nervous system use glucose for energy."

• Whole grains. "The brain needs a constant supply of glucose — and whole grains provide that in spades. The fiber helps regulate the release of glucose into the body."

• Oats and oatmeal. "Oats provide excellent energy or fuel for the brain that kids need first thing in the morning."

• Berries. "Berries boast high levels of antioxidants, especially vitamin C, which may help prevent cancer."

• Beans. "Beans are special because they have energy from protein and complex carbs — and fiber — plus lots of vitamins and minerals."

• Colorful vegetables. "Tomatoes, sweet potatoes, pumpkin, carrots, spinach — vegetables with rich, deep color are the best sources of antioxidants that keep brain cells strong and healthy."

• Milk and yogurt. "Dairy foods are packed with protein and B-vitamins — essential for growth of brain tissue, neurotransmitters, and enzymes."

• Lean beef. "Iron is an essential mineral that helps kids stay energized and concentrate at school. Lean beef is one of the best absorbed sources of iron."

The article suggests kid-friendly recipes that can be used for breakfast, school lunch boxes and dinner. And the good things is, these brain foods don't only apply to your children; adults can certainly benefit from the brain boosting too. And even if you don't like the taste of some of the foods on the list, there are sneaky ways to slip them into recipes that you already enjoy.

It's an excellent article, especially for parents. Thanks, GettingFit4Life.