However these studies are generally performed in small numbers and may be biased as they are conducted by the product company. It has been shown that boiling and pressure cooking leads to high losses of nutrients, whereas microwaving, baking and grilling leads to lower losses. Stir-frying, as it uses little water and oil and is over high heat for a short period of time, should also lead to low losses.Ĭolourful fruits especially blueberries, strawberries, red/purple grapesĪlthough not a food nor containing any nutrients, water is important for hydration, which helps to maintain blood flow and oxygen transport to all parts of the body.ĭehydration can cause lethargy, irritability and reduced ability to stay alert and concentrate.Ī few studies have shown that essence of chicken may improve mental focus and reduce stress.
Chikoo benefits for babies free#
However, some B vitamins like folate are water-soluble and are easily destroyed by cooking.īeans are a good source of carbohydrates, fibre and B vitamins.Ĭolourful and dark green vegetables, especially broccoliįruits and vegetables, especially those with coloured pigments are rich in antioxidants.Īntioxidants protect the body and the brain against oxidative stress and free radical damage.Īntioxidant losses are greatest when vegetables and fruits are cooked in water. The combination of nutrients in wholegrain foods have been shown to improve auditory attention and memory cognition.Ĭarbohydrates and fibre are stable during cooking. They are also high in B group vitamins, which assist in making neurotransmitters. Wholegrain foods are rich in carbohydrates and fibre, hence helping to maintain a constant supply of glucose for brain energy and function. However, roasted nuts or seeds may have added fat, salt and/or sugar. Walnuts and flaxseeds, in particular, are rich in Omega-3 fats.Ĭooking does not affect the nutritional quality of nuts and seeds. Nuts and seeds are naturally high in beneficial monounsaturated fats, however intake should be limited if there are weight concerns. Packed with protein and essential fatty acids, nuts and seeds are also high in vitamin E, B group vitamins, iron and zinc, which have been shown to be important for brain function. Besides its role in bone health, calcium forms an important part of the electrical signaling system within the brain.Ĭalcium is generally unaffected by cooking. Milk, cheese and yogurt are rich sources of calcium. when cooking stock, it can be minimized by using the stock in cooking other dishes.Īlternatively, choosing dry cooking methods like stir-frying, baking or roasting to reduce losses. Although minerals can be lost into the cooking water, e.g. There is no appreciable loss of minerals during the cooking of meat. Iron deficiency is associated with cognitive and attentional deficit. Iron aids in supplying oxygen to the brain, and is also in the dopaminergic pathways. Thus, a low zinc level has been shown to lead to faulty memory. Zinc forms an integral part of the structure that regulates communication between nerve channels. Lean meats are rich sources of minerals like zinc and iron. Although raw eggs will have higher choline content, young children are advised to consume fully cooked eggs to prevent the risk of food poisoning. Therefore, choline is important for brain and memory function.Ĭholine is sensitive to water and may be destroyed by cooking and food processing. It also forms acetylcholine, which is a neurotransmitter that carries messages to and from nerves. Baking, broiling and steaming causes minimal Omega-3 fat losses.īesides the cooking method, other factors such as type of fish, health of the fish, freshness of the fish and whether the fish is overcooked may influence the omega 3 fat content.Įgg yolks are an important source of Choline, which is a key component of cell membranes, thus choline accounts for a high percentage of brain mass. However, deep-frying the fish may destroy the Omega-3 fats significantly.
Omega-3 fatty acids are relatively stable in whole foods. Thus, the availability of DHA is crucial for brain development. Rich in Omega-3 fatty acids, specifically Docosahexanoic Acid (DHA), which is essential for brain growth and function, since DHA is the predominant structural fatty acid in the central nervous system.
SingHealth group, explains what makes these foods good for the brain, and suggests preparation methods that will not destroy the brain-boosting nutrients in them. KK Women’s and Children’s Hospital, a member of the
What are the top 10 foods that are good for a child’s brain development? Jasly Koo, Dietitian from the
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