Answer:

Nutrition plays a vital role in a child's physical and mental development. A balanced daily diet should include meat, fish, eggs, and milk. To enhance memory and focus, parents should consider incorporating the following foods into their child's meals.

Fatty fish like salmon, mackerel, herring, sardines, anchovies, and tuna are rich in omega-3 fatty acids, which are beneficial for brain development. They are also packed with protein, vitamins such as B12 and D, and essential minerals that provide the necessary energy for both physical and mental well-being. Children should eat fish at least 2-3 times a week.

Eggs contain choline, a crucial component for producing the neurotransmitter acetylcholine, which enhances memory and overall cognitive function. Include an egg in your child's daily diet, varying the preparation to ensure optimal nutrient absorption. Leafy green vegetables like spinach and broccoli are rich in vitamins and fiber, promoting healthy brain function and digestion.

Doctor Nguyen Huu Hieu examining a young patient. Illustrative photo: Gian Don

Doctor Nguyen Huu Hieu examining a young patient. Illustrative photo: Gian Don

Children should consume protein-rich and easily digestible meats like chicken breast, beef, and pork 1-2 times a day. These meats provide the building blocks for enzymes, neurotransmitters (like tyrosine, which helps form dopamine), nerve cell structure, and myelin. Daily milk consumption provides amino acids (tyrosine and tryptophan), fats, calcium, vitamin D, and minerals essential for overall development. The lactose in milk helps maintain stable brain energy levels, avoiding the blood sugar spikes caused by other sugary foods.

Nuts like cashews, almonds, pumpkin seeds, and walnuts are full of nutrients, vitamins, and healthy fats that benefit brain function. These can be incorporated into a child's snacks.

Berries such as blueberries and strawberries are packed with antioxidants that protect brain cells. Limit your child's intake of fast food, oily snacks, and junk food high in sugar and salt. Avoid sugary drinks as well.

Ensure your child eats regular meals, consumes hygienically prepared food, and drinks boiled water. Consider a general health check-up at the start of the school year or regular check-ups for early diagnosis of any potential health issues. A doctor can develop a suitable treatment plan, advise on nutrition, and recommend a study and exercise schedule to enhance your child's physical and mental health.

Doctor Nguyen Huu Hieu

Pediatrics Department, Tam Anh General Hospital, Ho Chi Minh City