What are the foods rich in DHA and brain food for children?


Brain development can be through a variety of nutrients to make the brain nerve cells active, thinking and memory enhancement, to lay a good foundation for the development of intelligence. However, in the face of many nutrient-rich foods, which foods are rich in DHA? Algal food is rich in DHA, and α-linolenic acid contained in walnuts, almonds, peanuts and sesame seeds can be converted into DHA in the human body. Here's a closer look at DHA rich foods and brain foods for children.

What are the foods rich in DHA and brain food for children? ( News 第1张

What are the foods rich in DHA and brain food for children?

DHA is abundant in what food?

1, breast milk,

Colostrum is especially rich in DHA. However, the amount of DHA in a mother's milk depends on the composition of her meals. Japanese mothers eat more fish, and their milk contains 22 percent DHA, ranking first in the world. Australia followed with about 10%. The United States has the lowest, at 7 percent.

2. Formula milk powder refers to formula milk powder with DHA added.

3, fish

Fish with high DHA content include tuna, bonito, salmon, mackerel, sardines, bamboos, swordfish, tuna, yellow croaker, autumn knife fish, eel, hairtail, and crucian carp. DHA content per 100 grams of fish can reach more than 1,000 milligrams. In the case of a particular type of fish, the highest DHA content is the eye socket fat, followed by fish oil.

4. Dried fruits

Such as walnut, almond, peanut, sesame and so on. The α-linolenic acid contained in it can be converted into DHA in the body.

5, algae,

Algae food is also rich in DHA.

6. DHA products

There are two on the market: one derived from deep-sea fish oil and the other from algae. The former is derived from fish fat, but has at least three major drawbacks:

(1) The content of EPA(eicosapentaenoic acid) in fish oil is too high, which can make the proportion of DHA too low, which is different from breast milk, and does not meet the physiological needs of children.

(2) Although the content of DHA in fish oil is relatively high, it does not contain another unsaturated fatty acid, AA(arachidonic acid), which is important for brain development, and too much EPA will inhibit the production of AA in children.

(3) Fish are polluted by mercury, lead and other heavy metals or arsenic to different degrees, and the safety is low. In contrast, algae have a prominent advantage. DHA algal oil is a pure plant DHA raw material, extracted from cultured Marine microalgae, which is not passed through the food chain. It is currently the purest and safest source of DHA in the world. In particular, it is worth mentioning that the DHA concentration of DHA algal oil is much higher than that of fish oil extract, and the purity is high (content, DHA algal oil DHA≥35g/100g, fish oil DHA content is 3.6-12.5G /100g), strong stability, not easy to be oxidized, and odorless, tasteless, especially suitable for fetus, infant.

What algae contains DHA highest

Kelp is a good part of your diet. Expensive deep-sea algae will do.

Brain food for children

1, salmon

Salmon meat is high in protein and neuroprotective omega-3 fatty acids, but low in fat, including EPA and DHA, which help improve brain cell activity and memory and comprehension. It is one of the best choices for children's brain health.

2, eggs

As we all know, eggs are rich in protein, which is one of the best proteins in natural food. It also contains choline, which helps improve memory. Eat more eggs, it will make children smarter.

3. Peanut butter

Peanut butter is rich in vitamin A, vitamin E, folate, calcium, magnesium, zinc, iron, fiber and protein, which are great for brain development and physical health of children. Peanut butter should be paired with foods that are lower in calories, such as whole wheat bread, vegetables and fruits, the researchers suggest.

4. Whole wheat and brown rice

Whole wheat and brown rice are rich in B vitamins, fiber, and so are essential for maintaining cognitive function, so it's best to choose whole wheat bread for your child.

5, oats

Oatmeal is a familiar food to children, especially in breakfast recipes. Oats are rich in vitamins, fiber, potassium, zinc, etc., to provide enough energy for children throughout the day, but also a good brain food.

6, strawberry

Red berries, blackberries, cranberries and other berries are rich in vitamin C. Research has found that cranberry and strawberry juice are great for improving memory.

7, beans

Beans are rich in protein, fat, carbohydrates and vitamins A, B, etc. In particular, the content of protein and essential amino acids is high, and the content of glutamate is the most abundant, which is the material basis of brain activity. So children often eat beans is good for brain development.

8, vegetables,

Dark, bright vegetables like tomatoes, sweet potatoes, squash, carrots, and spinach are rich in antioxidants that keep your brain healthy and active.

9, milk and other dairy products

Milk contains high quality protein, which contains all the essential amino acids needed by the human body, in addition to calcium, but also contains A variety of vitamins and minerals our body needs, such as: vitamin A,B1,B2,C, iron, zinc, selenium, etc., for maintaining the normal physiological function of children and promoting growth and development are good.

10, iron

Iron is an important mineral that helps children stay active and focused. Lean beef is a great brain food because it is rich in iron, as well as minerals that children need such as zinc, which helps improve memory.