A child's “sunny” mood means, first of all, energy, well-being and a positive attitude. To maintain this condition, it is important to eat right. In this article, we'll talk about products that will make sure your child's face stays smiling!
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How foods affect brain function
Sunshine products, which contain many vitamins, minerals and antioxidants, have a positive effect on the health and development of a child's brain.
Nutrients
Vitamin C (vegetables and fruits) plays an important role in the synthesis of neurotransmitters and improves cognitive functions.
Omega-3 fatty acids (fish) help improve brain memory, concentration and neuroplasticity.
Foods rich in antioxidants (berries, dark chocolate) help protect brain cells from oxidative stress and inflammation, which is important for maintaining brain health.
High-content foods fibres (fruits, vegetables, whole grains) improve digestion and help maintain stable blood sugar levels.
Helpful carbs, which can be found in “sunny” foods (fruits, cereals), provide sustainable energy. This helps the child to be more active and focused.
Products containing tryptophan (bananas and milk), contribute to the production of serotonin, which improves mood and helps manage stress.
“Sunny” food for a good mood
To note to parents, we attach a list of products that will help the child smile every day,
Energy and vigor
Oatmeal and whole wheat bread
Slow-digesting carbohydrates provide long-term energy without sudden blood sugar spikes.
Eggs
An excellent source of protein and important vitamins (B12, D).
Meat (chicken, turkey)
Another source of protein needed to build and maintain the body's cells.
Fish
It is rich in omega-3 fatty acids that are good for the brain and nervous system.
Positive attitude
Bananas
A source of potassium, magnesium and tryptophan.
Oranges and other citrus fruits
They are rich in vitamin C, which strengthens the immune system and promotes collagen production.
Berries
Antioxidants, vitamins and minerals for health and wellness.
Kiwi
Another source of vitamin C and fiber.
Dark chocolate (in small quantities)
It contains antioxidants and may improve mood (however, it is important to control the amount of sugar).
NutsSources of healthy fats, protein, and B vitamins that also help improve mood.
Pumpkin seeds
They contain magnesium, which helps reduce stress levels.
Green tea
It contains L-theanine, which helps to relax and improve mood.
Healthy digestion
Yoghurts (with live cultures)
Useful for intestinal microflora.
Vegetables (carrots, pumpkins)
They are rich in beta-carotene, which is converted into vitamin A, which is important for vision and immunity.
Ginger and turmeric
They are known for their anti-inflammatory properties and can improve overall health.
“Sunny” breakfast with the child
Cooking breakfast with your child is a great way to spend time and delight each other with a delicious meal. Here is a simple and fun recipe for a “sunny” breakfast — banana pancakes with berries.
Banana pancakes with berries
Ingredients:
1 ripe banana
1 egg
1/2 cup oatmeal (or whatever)
1/2 cup of milk (vegetable milk can be used)
1 tsp. baking powder
A pinch of salt
Berries (strawberries, blueberries, raspberries) for decoration
Honey or maple syrup to serve (optional)
Some vegetable oil for frying
How to cook
Preparing the test
In a bowl, mash the banana with a fork to a puree.
Add the egg and mix well.
Gradually add oatmeal, milk, baking powder and a pinch of salt. Mix everything thoroughly until a smooth dough is obtained.
Cooking process
Heat the pan over medium heat and add some vegetable oil.
Using a spoon, place small portions of dough in a pan (1-2 spoons per pancake).
Fry the pancakes until bubbles appear on the surface (about 2-3 minutes), then turn them over and cook for another 1-2 minutes on the other side, until golden brown.
Submission
Place the finished pancakes on a plate, garnish with fresh berries and add honey or maple syrup to taste.
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