As a parent, you want the best for your child. One important thing to focus on is their brain development. You might be wondering about foods that help brain development in children. The right foods that help brain development in children can boost memory, focus, and even creativity.
The brain needs a lot of nutrients to grow strong. Healthy fats, proteins, vitamins, and minerals are all essential. If your child eats the right foods that help brain development in children, they will have better cognitive skills and mental clarity. But which foods are the best?
In this article, we will explore the top 12 foods that help brain development in children. These foods that help brain development in children are not only healthy but are also backed by science.
Keep reading to discover which ingredients you should add to your child’s diet for a smarter future.
The Importance of Food for Brain Development in Children
If you’ve ever been around a toddler, you’ve likely noticed how fast they learn and how easily they take in new information. However, brain development starts well before a child learns to walk or talk.
In the womb, brain cells multiply incredibly as the baby grows. After birth, the brain continues to develop, especially during infancy, as basic motor skills like balance and coordination begin to take shape.
In the toddler stage (ages 1 to 3), the brain further enhances cognitive abilities, meaning the child becomes faster at understanding and communicating information to carry out more complex tasks.
During these very important stages of rapid growth, nutrition is really vital. For toddlers, not getting the right nutrients can seriously affect brain development, impacting their memory, focus, and future learning abilities.
Essential Nutrients for Baby Brain Growth
Though all nutrients are necessary for overall brain health, some have a more significant impact on the early stages of brain development. The American Academy of Pediatrics Committee on Nutrition highlights several key nutrients for promoting healthy brain growth in toddlers:
- Choline
- Folate
- Iodine
- Iron
- Long-chain polyunsaturated fatty acids, like omega-3 fatty acids
- Protein
- Vitamins A, D, B6, and B12
- Zinc
Top 12 Best Foods that Help Brain Development in Children
Want your child to excel in school? Take a closer look at their diet. Certain “brain-boosting foods” can help promote brain growth while also enhancing memory, focus, and overall brain performance.
The brain is a highly active organ that requires a lot of nutrients. According to Bethany Thayer, MS, RD, a nutritionist from Detroit and spokesperson for the American Dietetic Association (ADA), the brain is the first organ to absorb nutrients from the food we consume.
She explains, “If you feed the body junk food, the brain will definitely be affected,” as she told WebMD.
As children grow, they need a variety of nutrients to support their development. These 12 superfoods will give them the best nutritional support for school success:
1. Salmon
Fatty fish like salmon are rich in omega-3 fatty acids DHA and EPA, which are crucial for brain development and function, explains Andrea Giancoli, MPH, RD, a nutritionist from Los Angeles and ADA spokesperson.
Recent studies indicate that individuals who include more of these omega-3s in their diet tend to have better mental clarity and perform better on cognitive tests.
Though tuna also contains omega-3s, it is not as plentiful in this nutrient as salmon, Giancoli points out. “Tuna is a good source of lean protein, but because it’s very lean, it doesn’t provide as much omega-3 as canned salmon does,” she says. Additionally, albacore tuna has higher mercury levels than light tuna, so the EPA recommends limiting albacore consumption to no more than 6 ounces (0.23 kg) a week.
Ways to eat more salmon:
- Swap out tuna for salmon in sandwiches. Mix canned salmon with reduced-fat mayo or non-fat yogurt, raisins, chopped celery, carrots, and a dash of Dijon mustard, if your child likes it. Serve on whole-grain bread, another brain-boosting food.
- Add canned salmon to creamy broccoli soup, along with frozen broccoli for extra nutrition. Boxed soups offer a quick, healthy meal option, Giancoli adds. Look for organic varieties.
- Make salmon patties by mixing canned salmon, thawed spinach, finely chopped onion, garlic, salt, and pepper. Form into small balls, cook them in olive oil, and serve over brown rice.
2. Eggs
Eggs are a well-known source of protein, and the yolks are rich in choline, a nutrient that supports memory development.
Ways to eat more eggs:
- Prepare a quick breakfast burrito with eggs for your child to take to school.
- Try scrambled eggs and toast for dinner once a week.
- Make a homemade egg McMuffin by placing a fried egg on a toasted English muffin, topped with a slice of low-fat cheese.
3. Peanut Butter
Peanuts and peanut butter are packed with vitamin E, a powerful antioxidant that helps protect nerve membranes, and thiamine, which enables the brain and nervous system to convert glucose into energy, says Giancoli.
Ways to eat more peanut butter:
- Create a peanut butter and banana sandwich for a new take on a classic snack.
- Dip apple slices in peanut butter for a tasty, nutritious snack.
- Sprinkle peanuts on top of your favorite salad for added crunch and nutrition.
4. Whole Grains
The brain relies on a steady flow of glucose, and whole grains are an excellent source of it.
According to Giancoli, the fiber in whole grains helps manage how glucose is released into the body. “Whole grains also contain B-vitamins, which support a healthy nervous system.”
Increase your whole grain intake:
- These days, it’s easy to find cereals made from whole grains (just check that a whole grain is listed as the first ingredient).
- But don’t limit yourself—try whole wheat couscous for dinner with cranberries.
- You can opt for low-fat popcorn as a fun snack, she recommends.
Whole-grain bread is essential for making sandwiches. Also, switch to whole-grain tortillas and chips for quesadillas, wraps, and snacking.
5. Oats/Oatmeal
Oats are a popular breakfast option for kids and an incredibly nutritious “brain food,” says Sarah Krieger, MPH, RD, LD/N, a consultant from St. Petersburg, Fla., and spokesperson for the ADA. “Oats give kids the energy they need to fuel their brains in the morning.”
Packed with fiber, oats keep a child’s brain nourished throughout the morning at school. They also provide important nutrients like vitamin E, B-vitamins, potassium, and zinc, which are essential for optimal brain and body function.
Incorporate more oats: You can top hot oatmeal with a variety of ingredients, which include applesauce and cinnamon, dried fruit with soy milk, sliced almonds and honey, or fresh banana with a sprinkle of nutmeg and skim milk, Krieger suggests.
Cooking tip: Add a handful of dry oats to smoothies for a thicker texture, or mix them into pancake, muffin, waffle, or granola bar recipes.
For a simple, kid-friendly snack: Combine 1 cup (0.24 liters) of peanut butter, ½ cup of honey, 1 cup (0.24 liters) of dry oats, and ½ cup of dry milk powder. Mix with your hands, then spoon a tablespoon of the mixture between two slices of apple or pear for a fun, unique sandwich!
6. Berries
Strawberries, cherries, blueberries, blackberries—these colorful fruits are packed with nutrition. “Typically, the more vivid the color, the more nutritious the berries,” says Krieger. Berries are rich in antioxidants, especially vitamin C, which may help protect against cancer.
Research has shown that extracts from blueberries and strawberries can boost memory. “But eating the whole fruit is the best way to get the full nutritional benefit,” Krieger advises. “The seeds in berries are also a great source of omega-3 fats.”
Eat more berries: Enhance vegetables that could use a flavor boost—try pairing sweet cherries with broccoli or strawberries with green beans. Toss berries into a green salad, or add chopped berries to salsa for an unexpected and delicious twist.
Other berry ideas: Add them to yogurt, hot or cold cereal, or dips. For a light dessert, top a bowl of fresh berries with nonfat whipped cream, Krieger suggests.
7. Beans
Beans are unique because they provide a combination of energy from iron, folate, choline, protein, complex carbohydrates, and fiber, along with a range of essential vitamins and minerals, says Krieger. “They make for great brain food, as they maintain a child’s energy and mental focus throughout the afternoon when included with lunch.”
Kidney, soybeans, and pinto beans are particularly rich in omega-3 fatty acids, specifically ALA, which plays a vital role in brain development and functioning, according to Krieger. For vegetarian children, the iron and protein in beans make them an excellent meat substitute.
How to include more beans: Add beans to salads and top with salsa. Mash vegetarian beans and spread them on a tortilla. Fill a pita pocket with mashed beans and add shredded lettuce and low-fat cheese. Mix beans into spaghetti sauce or salsa. Babies love mashed beans mixed with applesauce!
8. Colorful Vegetables
Tomatoes, sweet potatoes, pumpkin, carrots, and spinach are all examples of vibrant vegetables that provide antioxidants to keep brain cells strong and healthy, explains Thayer.
Ways to eat more veggies: Try making sweet potato fries by cutting them into wedges or sticks, spraying with vegetable oil, and baking at 400 degrees for about 20 minutes or until they turn golden.
Bake pumpkin muffins by mixing a 15-ounce can of pumpkin with a box of your favorite muffin or cake mix, then follow the baking instructions.
Baby carrots and small tomatoes are perfect for lunch bags. Kids enjoy spinach salads with added ingredients like strawberries, mandarin oranges, and sliced almonds. Another tip: Add chopped vegetables to spaghetti sauce, soups, or stews to sneak in extra nutrients.
Leafy Green Vegetables
There’s a reason parents often sneak extra leafy greens like spinach and kale into their kids’ smoothies and pasta sauces: these vegetables are rich in iron and folate.
Studies have shown that children who consume enough folate tend to have better cognitive function compared to those who lack it. Iron is also crucial for the development of the hippocampus, the brain region responsible for learning and memory.
9. Milk & Yogurt
Dairy products are rich in protein and B-vitamins, which are vital for the growth of brain tissue, neurotransmitters, and enzymes. “Milk and yogurt also provide a powerful combination of protein and carbohydrates, which are the brain’s preferred energy sources,” says Thayer.
Recent studies show that children and teens require 10 times the usual amount of vitamin D, which is essential for the neuromuscular system and supports the life cycle of human cells.
How to eat more dairy: Enjoy low-fat milk with cereal or opt for calcium- and vitamin D-fortified juices to meet nutritional needs. Cheese sticks make a great snack option.
Low-fat yogurt parfaits are another fun option: Layer yogurt with berries (fresh, frozen, or dried) and chopped nuts (like almonds or walnuts), as suggested by Thayer.
Unsweetened yogurt is a simple, child-friendly food that aids in brain growth. It provides essential nutrients such as protein, zinc, choline, and iodine. Iodine is vital for producing thyroid hormones, which are necessary for brain development and overall neurological functions. Even mild iodine deficiencies can impact a child’s cognitive abilities and reasoning skills.
10. Lean Beef (or Meat Alternatives)
Iron is a very important mineral that helps children stay energized and focused at school. Lean beef is one of the most easily absorbed sources of iron. Just one ounce a day can improve the body’s ability to absorb iron from other foods. Beef also provides zinc, which supports memory.
For vegetarians, black bean and soy burgers are excellent iron-rich meatless alternatives. Beans are a great source of nonheme iron, which requires vitamin C for absorption. Pair beans with foods rich in vitamin C, such as tomatoes, red bell peppers, orange juice, and strawberries, to maximize iron absorption.
For an iron-rich option without beef, try spinach, which also contains nonheme iron.
How to get more iron: Grill kebabs with beef chunks and veggies for dinner, or stir-fry beef with your kids’ favorite vegetables. Prepare black bean or soy burgers, topped with salsa or tomato slices. Or enjoy a spinach salad with mandarin oranges and strawberries for a vitamin C boost.
11. Seafood
Oily fish and various other seafood are highly beneficial for brain development, offering essential nutrients like protein, zinc, iron, choline, iodine, and omega-3 fatty acids. However, it’s important to avoid seafood with high mercury content, such as tuna and swordfish, since excessive mercury can negatively affect a child’s developing nervous system.
Instead, consider safer, low-mercury options like shrimp, salmon, tilapia, crab, or cod. For toddlers under three years old, a 1-ounce serving two to three times a week is appropriate.
12. Nuts & Seeds
Nuts, seeds, and nut butters are excellent sources of protein and zinc, both of which are crucial for brain development. Protein supports brain growth and long-term memory, while zinc plays a key role in early brain development during the toddler years. A lack of zinc may hinder cognitive progress, affecting memory and learning capacity.
Since whole nuts and seeds can be a choking hazard, consider offering small amounts of peanut butter mixed with water or peanut-flavored “puff” snacks. Ensure that the puffs are made from real peanuts without artificial flavorings.
Know This
Choosing the right foods that help brain development in children is one of the best ways to support your child’s brain development. By including the foods that help brain development in children listed in this article, you can help boost their cognitive growth.
Remember, the brain needs a combination of nutrients to function at its best. So, focus on variety and balance. Include healthy fats, proteins, vitamins, and minerals in their meals every day.
Make these foods that help brain development in children part of your child’s routine, and they will grow stronger, smarter, and more focused. The journey to better brain health begins with simple, healthy choices. Take action today, and set the stage for your child’s brighter, smarter future.