Broccoli is the record holder for the amount of vitamins.
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Autumn colds, a general alarming background, sometimes excessive workload at school – all this affects the health and psyche of the child. Psychologists recommend cuddle your child more often and talk less about bad news to reduce overall anxiety levels.
And our permanent expert, nutritionist Lyudmila Denisenko tells the best way to supplement the child’s diet in order to support his memory and immunity.
– Of course, the child’s diet should be as balanced as possible, but in the cold season, the main helpers of immunity are B vitamins, – explains Ludmila Denisenko. – They also strengthen shattered nerves, nourish a weary brain and help maintain a good mood during periods of acute stress, intense exertion and general exhaustion. Here they are indispensable. And not only for children, but also for adults and the elderly. For example, vitamin B6 is involved in the synthesis of the hormone of happiness – serotonin, and with a lack of B12, a person may develop depression. Equally important are magnesium (for nerves) and vitamin D (for immunity). But the main “ingredient” of good immunity, I would call pure still water. If you drink enough water (at least 1.5 liters per day), then you will support brain function and improve blood circulation. When stressed, water helps to remove toxins from the body, which are formed due to too long exposure to stress hormones.
Basically, B vitamins are found in the liver, offal, meat. But not only.
Top foods that contain the necessary vitamins and much more useful:
1. All green vegetables.
The leader in the content of B vitamins, of course, is not the most delicious broccoli. It is followed by green beans, spinach, celery, lettuce.
How much: every day for a serving of salad or side dish.
Try to eat vegetables raw or al dente more often, because many vitamins are destroyed during heat treatment.
This healthy fruit (yes, this is a fruit that is also called an alligator pear) contains a lot of monounsaturated fats, which are necessary for vascular health. And good blood vessels mean good blood supply to the brain.
How much: a couple of pieces a week are enough (for example, half a day with a salad or a sandwich).
In addition to B vitamins, they contain essential potassium, which is involved in many processes, including maintaining heart health. By the way, like magnesium, potassium is quickly excreted from the body during stress, so the more foods with it in the diet, the better.
How much: one piece at least every other day as a second breakfast.
4. Almonds and nuts in general.
Almonds contain magnesium, B vitamins and affect the production of acetylcholine, a substance necessary for transmitting nerve impulses between neurons and contributing to good memory. And any nuts are very useful for the brain due to the large number of minerals and trace elements.
How much: 5-7 pieces of almonds or other nuts several times a week.
The eggs we are used to are very useful in that they contain the substance choline, a substance that indirectly affects a good mood and improves memory (helps the production of a certain neurotransmitter that is involved in thought processes.).
How much: no more than five per week (for example, scrambled eggs or scrambled eggs for breakfast, or a boiled egg with avocado as a salad).
It can be a mug of cocoa or a piece of dark dark chocolate. The antioxidants and flavonoids found in cocoa beans improve memory and learning ability.
How much: 2-3 pieces of chocolate or a mug of cocoa per day.
7. Sea fish.
And not expensive salmon, but, for example, lightly salted herring, sprats, sprats, etc. contain iodine and important vitamin D, as well as useful Omega-6. All of them are necessary for good immunity.
How much: serving (200 grams) three to four times a week.