Let's explore the twenty-six nutritiously rich food items you need to stock up for your child's healthy growth and brain development as he or she heads back to school - Parents Guide
- Eggs:
Rich in protein, choline, and omega-3 fatty acids, eggs are essential for building muscle and supporting brain development. Choline helps in the formation of cell membranes, while omega-3s aid in cognitive function and memory. - Beans:
Beans are very nutritious and a great source of protein and iron, which are essential for growth and development. They are also rich in zinc, magnesium, and folate vitamins. You can make moimoi; a steamed bean dish popular in Nigeria. And you can add boiled egg or fish, making it highly nutritious. - Sweet Potatoes:
Sweet potatoes are a good source of fiber, vitamins A and C, and potassium that promote healthy digestion and support immune function. They also contain beta-carotene that converts to vitamin A in the body for healthy vision. - Bananas:
Bananas are a good source of potassium, fiber, vitamin C, and B6 that support healthy blood pressure and promote brain function. They also contain magnesium for healthy bones and muscles. - Oranges:
Oranges are rich in vitamin C that supports immune function and collagen production for healthy skin. They also contain fiber for healthy digestion and Vitamins B6 for haemoglobin production, calcium, and more. - Peanut Butter:
Peanut butter is rich in healthy fats, protein, fiber, magnesium, potassium, niacin (B3), riboflavin (B2), folate (B9), iron, zinc, copper, manganese, selenium, phosphorus, calcium, and more. Peanut butter is said to help in brain development in children. - Oats (whole grain):
Oats are highly nutritious food and great option for children. They are rich in essential vitamins, antioxidants, minerals, fiber, carbs and protein. According to studies, key nutrients in Oatmeal can help boost cognition and brain development. - Apples:
Apples are rich in fiber, vitamin C, and antioxidants that support digestion and boost immunity. They also contain quercetin that has anti-inflammatory properties and may help prevent chronic diseases. - Egusi Soup:
A traditional Nigerian stew made with ground melon seeds and is packed with protein, iron, zinc, vitamin A, and healthy fats, which are essential for brain development and immune system function. Egusi soup goes well with swallow foods like amala, fufu (santana), eba, pounded yam, wheat semo, tuwo, etc. - Brown Rice:
Brown rice is a good source of fiber, magnesium, selenium, and B vitamins that promote healthy digestion and support brain function. It also contains complex carbohydrates for sustained energy throughout the day. - Salmon:
Salmon is rich in omega-3 fatty acids that support brain development and cognitive function. It also contains protein, vitamin D, and selenium that promote healthy bones and skin. - Akamu (Pap):
Also known as ogi. It is a smooth fermented corn pudding or creamy corn porridge that is popular in Nigeria; a traditional breakfast food that is rich in essential vitamins, fiber, iron, protein and high calorie carbs providing sustained energy throughout the day. You can add milk for more nutrition and creamy taste. - Akara (Àkàrà):
Àkàrà are fried bean cakes popularly taken with pap as breakfast food in Nigeria. Akara is made from beans and high in protein which is important for growth and development, and fiber for healthy digestion. - Almond Butter:
Almond butter is also a great source of healthy fats, protein, and fiber. It also contains magnesium and vitamin E that promote healthy bones and skin. - Greek Yogurt:
Packed with protein, calcium, and vitamin D, Greek yogurt promotes strong bones and muscles. It also contains probiotics that support gut health, which is crucial for overall well-being. - Berries:
Berries such as strawberries, blueberries, and raspberries are loaded with antioxidants that protect the body from cell damage. They also contain fiber, vitamins C and K, and folate that support brain function and cognitive development. - Carrots:
Carrots are rich in beta-carotene that converts to vitamin A in the body for healthy vision. They also contain fiber, potassium, and vitamin K for healthy bones and blood vessels. - Spinach:
Spinach is an excellent source of iron, calcium, and vitamin K that promote healthy blood and bones. It also contains folate that supports brain development and cognitive function. - Cottage Cheese:
Cottage cheese is a low calorie cheese that is rich in protein, calcium, phosphorus, and vitamin B12. Cottage Cheese is said to promote strong bones and muscles. It also contains probiotics for gut health. - Avocado:
Avocados are a good source of healthy fats, fiber, potassium, and vitamins C and K. They also contain lutein and zeaxanthin that promote eye health and prevent age-related macular degeneration. - Watermelon:
Watermelon is a good source of water content to prevent dehydration during physical activities or hot weather conditions. According to research studies, it also contains lycopene that has anti-inflammatory properties. - Bell Peppers:
Bell peppers are rich in vitamin C, which supports immune function and collagen production for healthy skin. They also contain fiber, potassium, and vitamin A for healthy vision. - Amala:
Amala is a yam-based dish that is high in complex carbohydrates and fiber, providing sustained energy and supporting digestive health. - Quinoa:
Quinoa is a good source of protein, fiber, iron, magnesium, and manganese that promote healthy growth and development. It also contains all nine essential amino acids that the body cannot produce on its own. - Broccoli:
Broccoli is packed with vitamins C, K, and folate that support brain function and cognitive development. It also contains fiber, calcium, and iron that promote healthy bones and blood. - Zobo:
Zobo is a hibiscus-based drink that is rich in antioxidants and vitamin C, supporting immune function and overall health. Zobo can be served as part of a solid food meal. The edible outermost part of hibiscus flower contain fiber for digestion, and calcium which is important for the growth of strong bones.
All of these foods are great options for supporting your child's growth and development as they head back to school.
* For more understanding about these foods and their benefits, consult a certified nutritionist or dietitian.
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