Top 10 Brain Foods For Children To Boost Development

✔ Research-backed

MomJunction believes in providing reliable, research-backed information to you. As per our strong editorial policy requirements, we base our health articles on references (citations) taken from authority sites, international journals, and research studies. However, if you find any incongruencies, feel free to write to us.

A balanced diet with foods to boost kids’ brains is crucial for cognitive development. The right nutrients, namely protein, minerals, carbohydrates, and vitamins in the right quantity, will help them grasp knowledge and increase their intelligence. In addition, as they step into the outside world of school and different play activities, they need to have enough energy and understanding ability. Hence, in this post, we introduce you to some of the best foods to enhance your child’s brain development.

In This Article

Our List Of 10 Foods For Brain Development In Children

At this crucial stage of development, your child’s diet will play a very important role in nurturing their intelligence, so make sure you give them the best they need. To help you, we’ve put down the ten best brain development foods for kids.

1. Greens:

Green foods to boost kids brain

Image: Shutterstock

Green leafy veggies such as spinach and kale are rich in folate and vitamins, which are linked to brain growth. Your child may hate green veggies, but you should find ways to sneak them into your child’s meals. Add them to your child’s omelets, wraps, and rolls with lettuce and tomatoes (1) (2).

2. Yogurt:

Yogurt to boost kids brain

Image: Shutterstock

Yogurt is a great source of calcium and proteins, which improve the function and growth of nerves and brain tissues. They also contain probiotic bacteria that improve digestive health. A cup of yogurt blended with some fresh berries makes for a quick and yummy smoothie (3).

3. Eggs:

Eggs to boost kids brain

Image: Shutterstock

Eggs are a rich source of protein, and also contain good amounts of choline, a nutrient that is necessary for the proper function and development of the brain. One of the best facts is that eggs are extremely versatile. Add them to sandwiches, wraps and salads, and you’re done (1)!

4. Fish:

Fish to boost kids brain

Image: Shutterstock

Fish is also considered good for brain development in children. Fishes such as salmon, sardines and tuna are a rich source of vitamins and omega 3 fatty acids. These nutrients are responsible for protecting the brain against memory loss and age-related memory decline. Omega 3 fatty acids also boost your kid’s immunity, so make sure you include at least two or three servings of it every week (1) (4).

5. Kidney Beans:

Kidney beans to boost kids brain

Image: Shutterstock

Kidney beans are rich in folate and vitamin B and serve as a good source of protein for vegetarians. Consumption of kidney beans is believed to boost memory and prevent many lifestyle-related disorders (5).

6. Berries:

Berries to boost kids brain

Image: Shutterstock

Berries are literally packed with valuable antioxidants that help prevent free radical damage to the brain and keep your kid’s memory in top shape. Plus, they also provide the body with a good dose of vitamin C, which improves immune function. Add some to your child’s cereal, oatmeal, or quick desserts, and your kid will gobble them down in no time (1) (6).

7. Nuts & Seeds:

Nuts and seeds to boost kids brain

Image: Shutterstock

From walnuts and almonds to flax seeds and chia seeds, ensure you add these to your kid’s diet. They are full of protein and essential fatty acids that will boost their mood and help your kid’s nervous system become healthy and function better (1) (6).

8. Oatmeal:

Oatmeal to boost kids brain

Image: Shutterstock

Oatmeal isn’t just great for you, it’s a cool breakfast option for your kid too. It is rich in fiber and offers a steady supply of glucose to the brain throughout the day, keeping it alert. In fact, studies have also confirmed how kids who consumed oatmeal performed better on memory-related tasks than other kids (6).

9. Apples:

Apple to boost kids brain

Image: Shutterstock

Lunch-box friendly and amazingly versatile, apples make for a quick and healthy snack for your kid when they have a sweet craving. Apples contain vital antioxidants that fight cognitive decline. Try to buy the organic variety to steer clear of the risk of pesticides and chemical additives affecting your kid’s health (7) (8).

10. Turmeric:

Turmeric to boost kids brain

Image: Shutterstock

Known for its anti-inflammatory properties, turmeric is one of the best memory-boosting foods you could add to your kid’s diet. Its curcumin content helps brain function and also fights inflammation of brain tissues. Research suggests that it may help prevent the development of Alzheimer’s disease. If you enjoy Indian cuisine, you are all set because most Indian dishes are prepared with turmeric (9).

Frequently Asked Questions

1. Is banana good for children’s brain?

Bananas are packed with healthy and natural low glycemic index sugar essential for the brain. Also, they contain tryptophan, an amino acid that is converted into serotonin in the body and acts as a brain neurotransmitter to make you feel happy. Therefore, eating bananas is especially good for your child’s brain during stress and exam time (10).

2. Which juice is best for children’s brain?

According to various studies, drinking 100% orange juice benefits brain health and improves cognitive function (11).

3. What foods help repair the brain of a child?

Brain-healthy foods, including healthy fats, limited saturated fats, and high fiber foods, can help improve your brain function. Green vegetables, berries, nuts and seeds, fatty fish, tea, coffee, dark chocolate, etc., fall into this category (12) (13).

4. Which fruit is best for the child’s brain?

Berries, such as blueberries and strawberries, are considered the best fruits for improving brain health and memory power (13).

It is intriguing to see how one may improve brain development and function in children by including certain foods as part of their balanced diets. Adding vitamin-rich leafy greens or protein-packed yogurt and eggs can improve neuronal health. The essential fatty acids in fish, seeds, and nuts make them important foods to boost children’s brain development. The memory-enhancing benefits of turmeric, antioxidants from apples, or steady glucose release from oatmeal make them effective options for your budding genius. Try sneaking these foods into your child’s diet to help achieve a sharp brain.

References

MomJunction's articles are written after analyzing the research works of expert authors and institutions. Our references consist of resources established by authorities in their respective fields. You can learn more about the authenticity of the information we present in our editorial policy.
  1. Best Foods for a Healthy Brain.
    https://www.nm.org/healthbeat/healthy-tips/nutrition/best-food-for-a-healthy-brain
  2. How to Get Your Kids to Eat Dark Leafy Greens.
    https://www.eatright.org/food/food-groups/vegetables/how-to-get-your-kids-to-eat-dark-leafy-greens
  3. Is Yogurt Good for You?
    https://health.clevelandclinic.org/is-yogurt-good-for-you/
  4. Healthy Fish Choices for Kids.
    https://www.healthychildren.org/English/safety-prevention/all-around/Pages/Protecting-Your-Children-From-Contaminated-Fish.aspx
  5. 8 Brain Foods You Should Be Eating.
    https://www.consumerreports.org/food/brain-foods/
  6. 10 Superfoods to Boost Brain Power.
    https://unitedbrainassociation.org/2019/07/09/10-superfoods-to-boost-brain-power/
  7. Apples.
    https://nutritionsource.hsph.harvard.edu/food-features/apples/
  8. Apple Health Benefits.
    https://usapple.org/wp-content/uploads/2021/06/Health-Benefits-Research-Summary.pdf
  9. 7 Health Benefits of Turmeric.
    https://health.clevelandclinic.org/turmeric-health-benefits/
  10. 5 food to boost your concentration.
    https://www.uow.edu.au/the-stand/2018/5-foods-to-boost-your-concentration.php
  11. Brain Health and Florida Orange Juice.
    https://www.floridacitrus.org/oj/health-benefit/cognitive-function//
  12. Boost your brain power with the right nutrition.
    https://wexnermedical.osu.edu/blog/boost-your-brain-power-with-the-right-nutrition
  13. Foods linked to better brainpower.
    https://www.health.harvard.edu/healthbeat/foods-linked-to-better-brainpower
Was this article helpful?
Like buttonDislike button

Community Experiences

Join the conversation and become a part of our nurturing community! Share your stories, experiences, and insights to connect with fellow parents.

Mitha Shameer
Mitha ShameerB.Tech
Mitha is passionate about writing on topics related to women and children. She loves to present the brighter side of life to her readers in the form of her articles. With more than two years of experience, she writes on games, stories, arts & craft, celebrations and more for MomJunction