These 6 dietary tips to improve children's attention! You will know after reading it~

Improving children's attention through diet is the easiest way for us parents to practice and stick to. Today I will share with you some dietary methods to improve attention. If you insist on giving them to your children, their attention can be effectively improved.

We know that children with attention deficit hyperactivity disorder have much lower dopamine levels in their brains than children of the same age. **If the dopamine level in a child's brain is relatively low, the child's attention ability will be relatively low, and there will be problems such as inattention, frequent small movements, easy distraction, and mood swings. **Then, as parents, the way we can help children's brains secrete dopamine at home is to adjust their diet. How to do it specifically? Read on~~

1. Quit high sugar and trans fatty acids

High sugar is the natural enemy of children with poor concentration. High sugar intake will cause fluctuations in blood sugar and affect brain function and the balance of chemical transmitters. Trans fatty acids have a great impact on the development of children's brain nerves, especially the development of attention. Therefore, try to eat less fried foods and hamburgers.

2. Eat more high-quality protein

Foods such as fish, eggs, dairy products, lean meat, and nuts are very rich in tyrosine , which is a very important raw material for dopamine, and protein is also a very important raw material for children to improve their memory.

School is about to start, and parents can prepare such breakfast for their children in advance to supplement enough protein, including liquid protein and solid protein.

3. Eat more dark vegetables

Such as red, yellow, green, etc.; vegetables of these colors have very good antioxidant effects, so that the dopamine in the child's brain is not easily affected by free radicals.

4. Increase magnesium intake

Magnesium is not only involved in more than 300 biochemical reactions in the body, but can also directly increase dopamine in the brain, making children calmer and more focused. Foods rich in magnesium include spinach, pumpkin seeds, almonds, etc. If necessary, you can also give your child some magnesium halvaate.

Note: Magnesium threonate must be used correctly under the guidance of a doctor!

Here are some foods rich in magnesium, broken down by category:

Nuts and seeds 🤗🤗🤗

Pumpkin seeds: Containing 376 mg of magnesium per 100 grams, they are an excellent source of magnesium.

Pine nuts: Contains 567 mg of magnesium per 100 grams, which is very high in magnesium.

Almonds: 28 grams of almonds contain 80 mg of magnesium, making them a healthy snack choice.

Cashews: 28 grams of cashews contain 72 mg of magnesium and are also rich in protein and healthy fats.

Flaxseed: Rich in magnesium, dietary fiber and Omega-3 fatty acids.

Beans and bean products 🍳🥛🥚

Black beans: 1 cup of cooked black beans contains 120 mg of magnesium, which is 30 percent of the recommended daily intake.

Tofu: 100 grams of tofu contains 53 mg of magnesium and is a good source of protein for vegetarians.

Soybeans: Every 100 grams of soybeans contains 280 mg of magnesium and are rich in nutrients.

Vegetables 🍆🍅🌽

Spinach: Every 100 grams of spinach contains 79 mg of magnesium, which is the highest in magnesium content among dark green vegetables.

Broccoli: Every 100 grams of broccoli contains 21 mg of magnesium, and is also rich in vitamin C and dietary fiber.

Nori: Rich in magnesium and rich in iodine and other minerals.

Fruits 🍎🍊🍓

Avocado: One medium avocado contains 58 mg of magnesium, which is 15 percent of the recommended daily intake.

Bananas: A medium-sized banana contains about 32 mg of magnesium, making it a convenient source of magnesium.

Others 🥩🥞🥪

Whole wheat products: such as whole wheat bread and whole wheat flour. Every 100 grams of whole wheat flour contains 137 mg of magnesium.

Oats: Every 100 grams of oats contains 138 mg of magnesium, making it suitable for breakfast.

Dark chocolate: Every 100 grams of dark chocolate contains 228 mg of magnesium, but you need to pay attention to its sugar content.

Not only do these foods help you meet your daily magnesium needs, but they also provide other important nutrients to the body.

5. Appropriate supplementation of probiotics

Many people think that dopamine only exists in the brain, but in fact it also exists in the intestines. The intestines store more than 90% of serotonin and can indirectly synthesize about 30% of dopamine, so the more live bacteria there are in the intestines, the more help it will be for children's attention.
Secondly, supplementing with probiotics is also very helpful for children's emotional stability. It should be noted that when choosing probiotics, you should choose those that can take root to be effective.

6. Reasonable supplementation of Omega-3 fatty acids

High-quality fish oil or algae oil are rich in Omega-3 fatty acids , which are very helpful for children's attention and memory. However, our bodies cannot synthesize them on their own and need to obtain them from the outside world for additional supplementation.