All posts by Nabeela Saleem

children health


children health is very important concern in real life.child growth start from brain as it grow the whole body will perform work well. Health start from food that should be healthy.Healthy food will provide all needy nutrition to body.Body will fulfill all requirements for growth and so this way body will perform work smoothly
Introduction
Eating certain ‘brain foods’ may help boost a child’s brain growth and improve brain function, memory, and concentration.
1. Brain Food: Salmon
Salmon is an excellent source of omega-3 fatty acids.
Fatty fish, such as salmon, is a good source of omega-3 fatty acids that are needed for brain growth and function. Getting enough of these fatty acids can help kids improve their mental skills.

Make salmon sandwiches (on whole wheat bread) instead of tuna for a healthy alternative.

2. Brain Food: Eggs
Egg yolks are loaded with choline, which helps memory development.
Eggs are a great source of protein, and their yolks have choline, an important nutrient for memory development.

Try a homemade breakfast burrito, loaded with veggies for a quick and healthy breakfast before school.

3. Brain Food: Peanut Butter
Peanuts are a good source of vitamin E.
Kids love peanut butter, and that’s a good thing since this healthy snack is packed with vitamin E, an antioxidant that protects nerve membranes. It also has thiamin, which is good for the brain, and glucose which gives energy.

Peanut butter makes a great dip for fruits such as bananas, and for veggies such as celery.

4. Brain Food: Whole Grains
Whole grains provide a constant supply of glucose for the brain.
Whole grains such as breads and cereals provide glucose, an energy source the brain needs. Whole grains also contain B vitamins, which are good for the nervous system.

Add whole grains to most meals by switching to whole grain breads, wraps, and crackers.

5. Brain Food: Oats/Oatmeal
Oats keep a child’s brain fed all morning at school.
Oats and oatmeal are excellent sources of energy and brain “fuel.” Oats are packed with fiber to help keep kids feeling full so they don’t snack on junk food. They are also an excellent source of vitamins E, B complex, and zinc to help kids’ brains work their best.

Oatmeal can be a base for almost any topping such as apples, bananas, blueberries or even almonds.

6. Brain Food: Berries
Studies have shown improved memory with the extracts of blueberries and strawberries.
Berries can help improve memory and are packed with vitamin C and other antioxidants. Seeds from berries also contain omega-3 fats that help with brain function. Look for strawberries, cherries, blueberries, and blackberries – the more intense the color of the berry, the more nutrition it has.

Berries can be used in smoothies or just as they are for healthy snacks or desserts.

7. Brain Food: Beans
Beans boost a child’s energy and thinking level.
Bean, beans, good for the heart… so the saying goes. They are also good for kid’s brains since they have energy from protein, complex carbohydrates, fiber, and vitamins and minerals. They can keep energy levels high. Kidney and pinto beans are good choices as they contain more omega-3 fatty acids that other bean varieties, which are important for brain growth and function.

Add beans as a salad topper, as filler for lettuce wraps, or even add them to spaghetti for a more nutritious meal.

8. Brain Food: Colorful Veggies
Vegetables with rich, deep color are the best sources of antioxidants that keep brain cells strong and healthy.
Vegetables with rich, deep color are an excellent source of antioxidants to keep the brain cells healthy. Some veggies to include in your child’s diet are tomatoes, sweet potatoes, pumpkin, carrots, or spinach. It’s easy to sneak veggies into spaghetti sauces or soups.

Replace potato or corn chips in your child’s lunch with baked sweet potato wedges or easy-to-snack-on veggies such as sugar snap peas or baby carrots.

9. Brain Food: Milk & Yogurt
Recent research suggests that children and teens need 10 times more than the recommended dose of vitamin D.
B vitamins are necessary for growth of brain tissue, neurotransmitters, and enzymes, and dairy products are a good source for these nutrients. Low fat milk or yogurt is great sources of protein and carbohydrates foe the brain. Dairy is also an excellent source of vitamin D, which children and teens need in greater amounts than adults.

Low-fat cheese sticks make a great to-go snack and are a good source of calcium.

10. Brain Food: Lean Beef (or Meat Alternative)
Iron is an essential mineral that helps kids stay energized and concentrate at school.
Lean beef or meat alternatives are excellent sources of iron, which helps kids maintain energy and focus in school. Beef is also a good source of zinc, which aids memory. Vegetarian kids can get their iron from black bean and soy burgers. Beans have what is called nonheme iron, which needs vitamin C to be absorbed so have them eat their veggie burgers or beans with good sources of vitamin C such as peppers or orange juice.

Grilled lean-meat kabobs or grilled black bean burgers make a tasty and healthy alternative to regular hamburgers and hotdogs for your next barbeque.

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Berries
Frozen berries are less likely to become moldy than fresh ones.
Raspberries, strawberries, and blueberries are sweet summer treats. But they can quickly turn moldy even while in the supermarket. Buy them frozen and you can enjoy them for weeks or months, in season or not. Eat them straight out of the freezer. Or thaw before baking them into cobblers, muffins, or pies. Pro tip: add an extra dash of starch or other thickener to soak up the juices.

Spring Peas
Frozen spring peas retain their nutrients better than fresh ones.
These sweet pods have a very short season. That’s why almost all shelled peas are sold frozen. That’s not necessarily bad. The frozen ones just might have more nutrients. That’s because fresh produce start to lose vitamins and minerals within hours or days. The frozen stuff is usually picked, prepared, and packaged when it’s at its nutritious peak.

Fish
Frozen fish retains freshness better than non-frozen fish.
Freezing methods have come a long way since the days of frozen fish sticks. Fish catchers now often flash freeze their haul right on the boat at 40 degrees below zero. The temperature locks in the fish’s peak freshness. It also helps kill parasites and other pathogens that can make you sick. In blind tests, people often prefer frozen seafood to the fresh catches, which may be previously frozen as well.

Corn
The nutrition and calories of frozen corn are equal to that found in the fresh variety.
You might not be able to get the fresh stuff in the middle of winter. But your freezer section knows no seasons. Just heat up the kernels and add it to your favorite corn dish. As long as it isn’t “creamed corn” or some other prepared dish, the nutrition and calories should about equal the fresh stuff.

Broccoli
Frozen broccoli retains freshness much longer than non-frozen broccoli.
This member of the cabbage family can turn pale and limp as it sits in your fridge’s vegetable drawer all week. The solution? Buy frozen broccoli, which is almost as fresh as the day it was harvested. It will stay that way for weeks.

Ground Beef
Ground beef is prone to spoilage so it’s best to buy it frozen or freeze it shortly after you buy it.
You’ve seen it brown in your fridge in just a couple of days. It’s safe to eat, but doesn’t look so appetizing. Ground beef spoils sooner than whole cuts of beef because more of its surface is exposed to oxygen. Also, any bacteria on the meat gets mixed in and start to multiply. Buy ground beef frozen or wrap it tightly and freeze it yourself. It should stay safe for a year or longer. But for best flavor, eat it within 3 or 4 months.

Bread
Fresh bread tastes best, but it may quickly become stale and moldy.
Nothing tops the taste of bread hot out of the oven. But once you bring it home, it can start to get stale after a couple of days and eventually turn moldy. Check out your grocer’s frozen-bread shelves. You’ll likely find wide choices. Or you can freeze your own bread, even whole loaves. Wrap them airtight and pop them in the toaster or the oven without thawing.

Spinach
Frozen spinach lasts for up to a few weeks in the freezer.
There’s no substitute for fresh greens in a salad. But frozen spinach has its own particular taste and texture that some people love. Plus it will wait for you in the freezer for weeks at a time. You can sauté it with mushrooms and onions for a quick and easy side dish that’s packed with fiber and nutrients.

Mangos
Frozen mangos are picked at the perfect time of ripeness and have an advantage over the fresh fruit.
It can be tricky to buy this tropical fruit at the perfect moment of ripeness. Cut it open too soon and it’s hard and fibrous. Cut it too late and it’s tasteless and mushy. But food companies know to pick and freeze fruits and veggies when they are just right to eat. So take out the guesswork and get a perfect slice of creamy mango deliciousness every time.

Chicken and Poultry
Frozen chicken keeps for several months in the freezer.
Your family goes through pounds of chicken practically every day. But you shop for groceries only every couple of weeks. Never want to run out? Buy it frozen. It keeps safely for months instead of mere days. And a whole chicken or turkey should keep safely for up to a year. Just transfer what you need to the fridge the night before to thaw.

Frozen Cooked Rice
Frozen cooked rice cooks in seconds compared to traditional home-cooked rice.
Purists might shudder. But frozen cooked rice can mean fluffy grains on your table in seconds. A study in South Korea found that many consumers saw little difference in aroma, texture, or taste between frozen or home-cooked rice. Bonus: individual frozen servings means less waste. So pop them in the microwave for a perfectly steamed bowl.

Freeze Your Own Veggies
You can freeze your own veggies, just blanch them and give them an ice bath first.
Just be sure to blanch them first: dip bite-size vegetables into boiling water for a few seconds and then dunk them in ice water. This stops enzymes from spoiling your veggies, even in the freezer. Blanching also kills germs, brightens color, locks in flavor and texture, and softens vegetables for easier packing. Then pack into plastic with as little air inside as possible.