A balanced, nutritious diet is essential for a child's overall well-being. Incorporating the following foods into their meals can provide the necessary nutrients for memory and cognitive function.

Eggs are a favorite among many children due to their delicious taste and appealing color. They are rich in nutrients crucial for brain health and cognitive function, including choline, vitamin B12, protein, and selenium. Parents can try serving egg salad sandwiches, fried eggs, scrambled eggs, or boiled/steamed eggs for breakfast.

Yogurt: Fats are essential for brain function. Yogurt, rich in healthy fats and protein, can help maintain healthy brain cells for information transmission and reception. It also contains polyphenols, which can increase blood flow to the brain.

Leafy green vegetables, such as spinach, kale, and lettuce, provide brain-protecting nutrients like folate, flavonoids, carotenoids, vitamins E and K1. A diet rich in these foods can contribute to improved cognitive abilities in young children. Many children are often reluctant to eat leafy greens due to their less appealing taste. Parents can make them more attractive by preparing colorful dishes and combining them with the child's favorite foods.

Seafood: Fish and shrimp are rich in vitamin D and healthy fatty acids, which protect the brain against cognitive decline and memory loss. Omega-3 fatty acids are abundant in salmon, tuna, and sardines. Children who consume enough omega-3s can experience improved brain function and increased concentration.

Nuts: Nuts are packed with nutrients linked to enhanced cognitive function, including vitamin E, zinc, folate, iron, protein, and fiber. Eating these healthy snacks can also reduce cravings for less nutritious foods. Nuts are easy to prepare and convenient to carry for snacks.

Oranges: Regularly consuming oranges or orange juice offers several benefits for overall health. Oranges are rich in vitamin C, which is essential for brain function, improved concentration, cognitive flexibility, and better learning. Children can eat oranges by cutting them into small, seedless pieces or blending them into a puree, depending on their age, to prevent choking. Parents should give oranges to their children 1-2 hours after meals, avoid giving them in the evening, and not serve them when the child is too full or too hungry. Infants under 6 months old should not be given orange juice due to their sensitive digestive systems.

Le Nguyen (According to Hindustan Times)