Blueberries, strawberries, raspberries, and blackberries are packed with antioxidants, vitamins, and fiber. They can be eaten fresh or added to cereals, yogurt, or smoothies.
Spinach, kale, and Swiss chard are rich in vitamins, minerals (such as iron and calcium), and antioxidants. They can be incorporated into salads, soups, or blended into smoothies.
Foods like brown rice, quinoa, whole-grain bread, and oatmeal provide fiber, B vitamins, and minerals. They offer sustained energy and help with digestion.
Fatty fish such as salmon, mackerel, and sardines are excellent sources of omega-3 fatty acids, essential for brain development. They also provide high-quality protein.
A good source of calcium, protein, and probiotics, which are beneficial for gut health. Opt for plain yogurt and add fresh fruits or a drizzle of honey for sweetness.
A complete protein source, eggs contain nutrients like choline, which is important for brain development. They're versatile and can be prepared in various ways.
Almonds, walnuts, chia seeds, and flaxseeds offer healthy fats, protein, vitamins, and minerals. They make for great snacks or can be added to meals.
Beans, lentils, chickpeas, and peas are rich in protein, fiber, vitamins, and minerals. They are versatile and can be included in soups, salads, or main dishes.