Jakarta, ThedailyID — Children who struggle to concentrate while studying are not necessarily lazy or uninterested in school. Sleep, physical activity, emotional well-being and daily nutrition can all affect their ability to focus.
A balanced diet can provide nutrients that support brain development and function. These include omega-3 fatty acids, protein, choline, vitamins, minerals and antioxidants.
Here are six nutritious foods that parents can include in their children’s daily meals:
- Fatty Fish
Salmon, tuna and sardines provide omega-3 fatty acids. These nutrients play important roles in brain and nervous system function.
Parents can serve fish in different ways. Grilled fish, soup and steamed dishes can make nutritious options for children.
- Eggs
Eggs provide protein and are also a source of choline. The body needs choline for several functions, including brain and nervous system activity.
Parents can serve eggs at breakfast or combine them with rice and vegetables.
- Berries
Blueberries and strawberries contain various antioxidant compounds. These compounds help protect the body’s cells from damage caused by free radicals.
Berries can also make nutritious snacks. Parents can add them to oatmeal, yogurt or smoothies.
- Nuts and Seeds
Nuts and seeds can provide protein, healthy fats, fiber, vitamins and minerals. Some also contain complex carbohydrates that digest more gradually and can provide energy for children’s activities.
Parents can serve them as snacks or add them to oatmeal and other dishes. For young children, however, pay attention to their shape and texture to reduce choking risks.
- Avocado
Avocados contain unsaturated fats, fiber, vitamins and minerals. Healthy fats form an important part of a balanced diet that supports overall health.
Their soft texture also makes avocados easy to prepare. Children can eat them directly, mashed or mixed with other foods.
However, avocado is not a food that can instantly make children smarter or improve concentration. Its benefits are better understood as part of an overall nutritious diet.
- Oatmeal and Whole Grains
Oatmeal and whole-grain products provide complex carbohydrates. Carbohydrates serve as the body’s main energy source and can support children’s activities throughout the day.
High-fiber carbohydrate sources can also help children feel full for longer. Parents can combine oatmeal with fruit, yogurt or protein sources for a more complete breakfast.
Food is only one part of the picture. Children also need enough sleep, physical activity, playtime and a comfortable learning environment.
Emotional well-being and overall health can also affect concentration. Therefore, parents do not need to focus on a single food as a so-called “brain food.”
Instead, a varied and balanced diet can help children meet their nutritional needs. This approach can also support healthy growth and development.
