As the back-to-school season approaches, parents and caregivers are gearing up to support their children's academic success in every possible way. New school supplies, a structured routine and a positive mindset are essential, but let’s also consider nutrition.
The foods your child consumes may play a pivotal to their cognitive development, concentration, and overall brain function. To support all hungry little learners, we've compiled a list of the best brain foods for kids.
“Prioritising brain-boosting foods for your kids doesn’t need to be intimidating,” comments Lucy Upton, one of the UK’s leading paediatric dietitians, aka The Children’s Dietitian. “Certain nutrients play an essential role in children’s busy and developing brains, but these can be found in everyday foods you can easily include in your food shop.”
Five best brain foods with Lucy Upton
Wholegrain carbohydrates
The brain’s primary and preferred fuel source is glucose, so to keep up with your kid’s hungry brain during a busy school day, they will benefit from a healthy portion of carbohydrate-rich foods at meal and snack times. You can keep your child’s brain and gut happy by choosing higher-fibre wholegrain versions of carbohydrates, perfect for slower-release energy and feeding those gut bugs.
Oily fish
Oily fish such as salmon, sardines and mackerel are packed with brain-boosting fats, specifically the omega-3 fatty acid DHA (Doxa Hexanoic Acid). DHA helps to improve neurone function and neurotransmitter production and reduce inflammation. It will also support your child’s brain plasticity and help new neurons form (ideal for busy school children!). Think of DHA as helping to keep your child’s brain a healthy, well-oiled machine!
Eggs
Eggs are a super nutritious option known for being a great source of iron, protein, and fats. But did you know they also contain a lesser-known nutrient called choline? Choline helps create the neurotransmitter acetylcholine, which is important for memory and learning.
Berries
Fresh berries, frozen or dried berries such as blueberries and blackberries, can be a powerhouse of antioxidants and vitamins that support brain health and memory.
Nuts and Seeds
These small but mighty foods are not just packed full of fibre; they also contain essential fatty acids, protein, and minerals that can all support overall brain health. Eating nuts and seeds regularly has been linked to improved memory, sharper cognitive functions, and better learning abilities in children. Additionally, they provide a steady source of energy, helping to keep kids focused and alert throughout the day.
Brain food ideas for kids? Discover Lucy’s healthy lunchbox and snack ideas
