Brain Foods for Kids: Healthy Food for Kids’ Brains
A child’s brain is constantly growing and developing, making proper nutrition essential for supporting cognitive function and overall mental well-being. The foods children eat can have a significant impact on their memory, concentration, and learning abilities, as well as lowers the risk of future neurological disorders.
Like the body, the brain absorbs nutrients from the foods we eat, and these 10 "superfoods" can help children boost their brainpower:
1. Brain Food: Eggs
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.
2. Brain Food: Whole Grains
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.
3. Brain Food: Berries
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.
4. Brain Food: Beans
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.
5. Brain Food: Colorful Veggies
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.
6. Brain Food: Milk & Yogurt
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.
7. Brain Food: Oats/Oatmeal
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.
8. Brain Food: Peanut Butter
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.
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Medical Review: This article is written by Dr Nishtha Mittal (Senior Health Content Editor at Zanskar Health) and has been medically reviewed by the medical team at Zanskar Health. This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
