For years we have been told, “fish is brain food!” but the fact is, fish itself isn’t what boosts your brain power, but rather the essential fats Omega 3 and 6 which the fish contains.
Omegas 3 and 6 can also help your child to maintain physical strength, reduce their allergy risk and aid in behavioural issues – they are an essential part of any healthy diet. Oily fish are the best direct source of Omega 3. Try to include at least 100g of oily fish, such as a tin of sardines or mackerel, in their diet twice a week.
Sesame, pumpkin, sunflower and flax seeds are also good sources of both Omega 3 and 6. For a tasty and healthy addition, combine these seeds in a coffee or spice grinder and add a heaped teaspoon to your child’s food daily – a smart move for those who are a bit fussy; they won’t even know they are there!
Eggs are another fantastic source of phospholipids – the “intelligent” fats of the brain. Patrick advises a minimum of eight eggs per week for children so serve them for breakfast or add a boiled or poached egg to their lunch box for a delicious and nutritious snack.
Patrick’s range of supplements, especially formulated for children and based on over 35 years of independent reseach, include the essential nutrients mentioned above. Choose Patrick Holford’s Smart Kids Brain Food and Smart Kids Chewable Omegas for extra nutrient support.
We know including fish in your child’s diet can be tricky – so see below a tasty salmon teriyaki recipe which is sure to become a favourite at the dinner table. It includes Xylitol so the slight sweet flavour is guaranteed to win any child over!
4 skinless, boned salmon fillets cut into strips
2 tbsp. tamari (wheat free soy sauce) or soy sauce
2 tbsp. mirin (Japanese rice wine) or water
4 tbsp. grated fresh root ginger
1 tsp. xylitol
- Mix together marinade ingredients in a bowl and place salmon in marinade. Stir and then cover and let the salmon sit for 30 minutes in the fridge.
- Preheat the oven to 190 degrees Celsius. Cut a piece of baking parchment and a piece of foil large enough to fit the fish inside and wrap up. Place the baking parchment on top of the foil, to stop the fish from absorbing the aluminium from the foil.
- Place the salmon in the centre of the baking parchment, pour over any remaining marinade and then fold the foil and parchment edges together to form a “parcel”.
- Place the parcel on a baking tray and cook for 25 minutes.
- Unwrap the parcel carefully once cooked, and serve immediately with some tasty noodles or brown basmati rice and vegetables.