Children are our greatest gift, as they are unique in their own way as well as representing the parents. But do we really know what we should be feeding our children? With so many unhealthy options available at our local markets, it can be difficult to decide what food is best your child. That is why I will be talking about the five best foods for your child in their early years of development and the benefits that are included.

Berries

berries
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Recent studies by Harvard researchers at Brigham and Women’s Hospital (BWH) have found improved memory in children as well as adults from eating high volumes of blueberries and strawberries.

Though is is not just strawberries and blueberries, it is any berry containing high levels of Vitamin C and antioxidants. Cherries and blackberries are as equally powerful for child development as well as preventing cancer. It is also important to note that eating the seeds are essential in eating berries, as they provide omega-3 fats for development and functionality.

Ways to eat more berries: Add berries to your morning cereal or yogurt after lunch. You can even add berries to your veggies for a more sweet and savory taste.

Oats

Image credit: https://celiac.org/blog/2014/12/oats-and-gfd/
Image credit: https://celiac.org/blog/2014/12/oats-and-gfd/

Oats provide an amazing source of energy for children, especially first thing in the morning. Packed with fiber, Vitamin E, B, potassium, and Zinc. Oats help support our brains to function at full capacity!

Ways to eat more oats: Most commonly ate with oatmeal, add cinnamon or honey and milk for increased flavor and future development. Oats are always delicious when made with pancakes, waffles, muffins, or even smoothies.

Beans

Image credit: http://www.seriouseats.com/2016/01/ideas-for-cooking-dried-beans-best-heirloom-beans-rancho-gordo-alternatives.html
Image credit: http://www.seriouseats.com/2016/01/ideas-for-cooking-dried-beans-best-heirloom-beans-rancho-gordo-alternatives.html

Made up of protein and fiber, beans provide essential vitamins and minerals for early child development. When children eat beans during lunch, their thinking levels will peak and so will their energy.

Pinto and kidney beans contain the most omega-3 fats, essential to proper brain function. While eating beans regularly can have a significant effect for a young child’s brain to fully develop.

Ways to eat more beans: Mix beans with salsa and chips for an increased health boost. Or add beans to spaghetti for a tasty a dinner!

Peanut Butter

Image credit: http://www.cheatsheet.com/health-fitness/5-health-benefits-of-peanut-butter.html/?a=viewall
Image credit: http://www.cheatsheet.com/health-fitness/5-health-benefits-of-peanut-butter.html/?a=viewall

Peanut butter provides children with an outstanding source of Vitamin E, using Thiamin to support your child’s nervous system. It even protects nervous membranes and uses glucose for daily energy.

Ways to eat more peanut butter: A classic favorite is always the peanut butter and jelly sandwiches. Or even replace jelly with bananas for longer lasting energy. Even dip apple slices into some peanut butter for a tasty snack.

Fish

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Image credit: http://www.theinertia.com/business-media/the-fda-just-approved-the-first-gmo-frankenstein-fish/#modal-close

Fish high in fats like salmon provide the ultimate source of omega-3 fats which are again the most essential for early child development. A recent study done by Harvard T.H. Chan School of Public Health, suggests that when children eat fish it prevents future heart disease, decreases your risk of cancer, and provides growth essential for early brain development.

Fish such as tuna are also a great source of protein, though it does not provide as much omega-3s as salmon does. Nevertheless, eating fish for your child can greater benefit them in the early years of life, as well as their future years to come.

Ways to eat more fish: Try making salmon sandwiches instead of tuna or chop salmon into yogurt with raisins and berries. Even try putting tuna or other fish on whole wheat bread for increased brain function.

Those were the top five food for early child development! There are plenty more than five and even more that we have not discovered yet! If you have suggestions or have other healthy recommendations for children please feel free to email us! As for this article, if you enjoyed it please follow us for more updated articles about food in Koh Samui !

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