For children, milk is the best source of calcium supplement. In breast milk, 500 ml of milk contains calcium 170 mg, milk contains calcium 600 mg, and goat milk contains calcium 700 mg. The calcium in milk is easily digested and absorbed. Vegetables with high calcium content are green leafy vegetables. Such as rape, potherb mustard, water spinach, Chinese cabbage, etc., which are familiar to everyone, are also better absorbed after eating. For children to eat green leafy vegetables, it is best to wash them and scald them with boiling water, which can remove most of the oxalic acid and is beneficial to the absorption of calcium. Beans are also rich in calcium, with 360 mg of calcium per100g of soybeans and 284 mg of calcium per100g of soybean skin. Foods with particularly high calcium content include kelp, shrimp skin, laver, sesame sauce, bone marrow sauce and so on.

Types and intake methods of brain-nourishing foods

beans

For brain development, beans are indispensable protein plants, and soybeans, peanuts and peas all have high nutritional value.

Brown rice grains

Brown rice has more nutrients than polished rice, and black flour has higher nutritional value than white flour, because a large part of nutrients are lost in the process of fine processing. Children should be given more miscellaneous grains, including glutinous rice, corn, millet, adzuki bean, mung bean, etc. The nutritional components of these miscellaneous grains are suitable for the needs of physical development. When eaten together, children can get comprehensive nutrition, which is conducive to the development of the brain.

pluck

Animal liver, kidney, brain, belly, etc., which enrich blood and strengthen brain, are good nutrients for children.

Fish, shrimp and others

Fish, shrimp, egg yolk and other foods contain a choline substance, which can be directly absorbed by the brain from the blood after entering the human body, and converted into ethocholine in the brain, which can improve the function of brain cells. Especially egg yolk, which contains more lecithin, can release more choline after being decomposed, so children had better eat some food such as egg yolk and fish every day.

Benefits and measures of eating more fruits

The nutritional value of fruits is similar to that of vegetables, but fruits can be eaten raw and nutrients are not destroyed by processing and cooking. Organic acids in fruits can help digestion and promote the absorption of other nutrients. Peach, apricot and other fruits contain more iron, hawthorn and fresh jujube contain a lot of vitamin C, so they should be washed before eating fruits. Fruits sprinkled with pesticides should be thoroughly cleaned, and it is best to peel off the skin before eating.