Nutrition

Foods That Keep Your Child Sharp: The 10 Best Foods for Your Child’s Brain

Medically reviewed by Raymond Radiguet M.D.

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Your child’s brain is constantly developing as they grow up. They become sharper and more intelligent as they head towards adulthood. The brain, just like the other parts of the body, needs to be well-nourished to develop well. If your child’s brain is malnourished, there is a risk of them developing cognitive as well as physical health issues.

So, what kind of foods can you feed to your child to ensure they become sharp and intelligent? How should you feed your child to ensure they are cognitively strong?

In this article, we are going to explore 10 foods that will nourish your child’s brain. These foods will enhance your child’s cognitive abilities. The brain is like a computer that controls the whole body. If it is well nourished, the rest of the body will be in great condition as well.

Here we go!

Eggs

The good old eggs feature first in our list. Eggs are great for brain development, on top of all the other health benefits that they offer. Eggs are rich in protein, which helps the brain to grow in both size and complexity.

Eggs are known to improve the brain’s ability to concentrate and focus. The protein they offer is a lot better than the short-lived energy kids from a sugar rush. Eggs are also rich in antioxidants which help to calm down the brain and the rest of the body. Eggs also contain choline which is known to boost memory.

Salmon & Cod

Fish in general help with brain development. Salmon is one of the best in that regard though. It is a fatty fish that is rich in omega-3 fatty acids. It has DHA and EPA, which are known to promote the growth and development of the brain.

If you cannot find salmon, cod is a perfect option as well. You’ve most likely seen cod liver oil supplements. The oil is rich in omega-3 as well.

You can also give your child some tuna, although it is not as good as salmon and cod. Salmon is the best option when it comes to brain development.

Green Vegetables

Vitamins and mineral nutrients present in green vegetables go a long way in nourishing your child’s brain. Apparently, the vitamins and folate present in vegetables such as kale and spinach reduce your kid’s chances of suffering dementia later in their life. Kale is known to have a high content of antioxidants that can help to calm down the brain. Greens will help your child’s brain grow in both size and intelligence.

Understandably, greens can be a hard-sell to kids. You should find creative ways of including them in their diet so that they open to eating them. You could try blending them and including them in their smoothies.

Apples and Plums

Apples and Plums are some of the most nutritious fruits anyone can eat. They contain a wide range of mineral nutrients and vitamins. In particular, they contain an antioxidant known as quercetin. Quercetin prevents mental skills decline. In other words, apples and plums will keep your child’s brain in an upward trajectory as far as the development of their brain is concerned.

Do not throw away the skin of the apples and plums. They provide roughage which promotes digestion. Good digestion is essential for your kid’s overall health. Avoid any inorganic varieties of fruits. The organic varieties offer the most nutrients.

Oats

Oats are rich in fibre and they give your kid bursts of energy. Oats will keep your kid motivated and energetic. That energy is quite essential for your kid’s brain development. The development can be slow if your kid is always lethargic and bored. Make a point of giving your kids some oats as part of their breakfast in the morning. It will give them the energy boost they need to kick start their day.

Oats also contain vitamin E, all forms of vitamin B, zinc, and potassium. All these mineral nutrients are known to nourish the brain in one way or the other.

Beans

Beans are another perfect source of protein and carbohydrates. They contain mineral and vitamins as well. Beans are great because they build the body and supply energy at the same time. They also have some healing properties. They are an excellent source of nourishment for your kid’s brain. Beans are another great way of giving your kids a head start in the morning. The energy they provide will keep your kid at high thinking levels for the rest of the day.

Beans have been proven to contain omega-3 which is known to promote brain development. They will help your kid’s brain grow both functionally and in size.

Dairy Products

Dairy products are rich in protein and B-vitamins. They help to promote the growth of neurotransmitters, brain tissues, and enzymes. The fat obtained from dairy products helps to promote the well-being of brain cells. Dairy products should be taken in moderation though. You don’t want your kids to start becoming overweight.

A glass of milk in the morning is great for your kid. They could also take a glass of yoghurt in the day when the weather is a bit hot. A bit of butter or cheese on their sandwiches won’t hurt either.

Berries

Strawberries, blueberries, and other types of berries contain polyphenols. Polyphenols are a group of nutrients that are known to keep the brain sharp, and to promote blood flow. Good blood flow is essential for the wellbeing of the brain. The brain extracts the nutrients it needs from the blood. Lack of enough blood in the brain is actually a dangerous condition that can easily turn fatal.

Avocado

Avocado is a versatile fruit that can be taken in many ways. You can add a slice to your child’s meal, or blend it to make a smoothie. Avocado is a perfect source of unsaturated fats. It helps to promote blood flow to the brain as well. We have already mentioned how important blood flow to the brain is. It also nourishes your child’s body with B-complex vitamins and oleic acid. All these are nutrients that are going to enhance their cognitive abilities.

Whole Grains

Whole grains such as brown rice, wheat, millet, barley, and others are a great source of energy. They help to enhance concentration by gradually reducing the levels of glucose in the blood. Too much glucose can cause lethargy. We mentioned that your kid’s cognitive development will be affected if remain lethargic and bored for long.

Final Thoughts

Regardless of the kind of food list you get from your nutritionist, or anywhere else, the most important thing is ensuring your kid is getting a balanced diet. If you were to mix a little bit of the foods we have mentioned above within a day, your kid would definitely have taken a balanced diet. All these foods have been scientifically proven to have some cognitive boosting abilities.

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