Want your child to do better in class? Try 9 superfoods to fuel their brain development

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A child’s brain development may be accelerated by several “brain meals”, which may also enhance cognition, memory and focus. The brain is a highly hungry organ and the first to absorb nutrients from the food we eat. If junk food is given to the body, the brain will undoubtedly suffer. Although growing bodies require a variety of nutrients, these 10 superfoods will help youngsters focus on their studies.

Superfoods to boost brain health and memory

If you want to help your child do better at studies, games and everything in between, here are 9 superfoods for brain health and memory.

1. Salmon

Salmon and other fatty fish are great sources of the omega-3 fatty acids DHA and EPA, which are both crucial for healthy brain development and operation.

Salmon for brain health and memory. Image Courtesy: Shutterstock

2. Eggs

Eggs are widely recognised for being a wonderful source of protein, but the yolks also contain a lot of choline, which aids in the formation of memories. Consume more eggs. Grab-and-go breakfast burritos are a convenient way to send your youngster off to school. One night a week, try eating scrambled eggs and toast for supper. Simply place a fried egg on top of a toasted English muffin, followed by a piece of low-fat cheese, to create your own egg McMuffin at home.

3. Peanut butter

In addition to thiamin, which helps the brain and nervous system use glucose for energy, peanuts and peanut butter is a good source of vitamin E, a powerful antioxidant that preserves neuronal membranes.

4. Whole grains

Whole grains are a great source of the glucose that the brain requires on a regular basis. The fibre aids in controlling the body’s absorption of glucose. B vitamins, which support a healthy neural system, are also found in whole grains.

5. Oats/Oatmeal

One of the most popular hot cereals for kids is oats, which is also a very nourishing “grain for the brain.” Kids require brain food or energy in the morning, which oats supply in abundance. Oats’ high fibre content keeps a child’s brain fueled for the whole school day. Oats are a wonderful source of potassium, zinc, vitamin E, B vitamins, and other nutrients that help our bodies and minds work at their best.

6. Berries

Blueberries, blackberries, cherries, strawberries, etc. Generally speaking, the more vibrant the colour, the more nutrients the berries contain. Berries contain significant amounts of antioxidants, particularly vitamin C, which may lower the risk of cancer. But for a more nutrient-dense bundle, consume the genuine thing.

Berries to boost brain health in kids. Image Courtesy: Shutterstock.

7. Beans

Beans are unique because they include a wealth of vitamins and minerals along with energy from protein, complex carbohydrates, and fibre. If a youngster eats them with lunch, they make a great brain meal since they maintain a child’s energy and mental capacity throughout the afternoon. Compared to other beans, kidney and pinto beans have higher concentrations of omega-3 fatty acids, particularly ALA, another omega-3 essential for healthy brain development.

8. Fruits & vegetable salads

The finest sources of antioxidants that maintain healthy, robust brain cells are vegetables with deep, rich colours, such as tomatoes, sweet potatoes, pumpkin, carrots, and spinach. Small tomatoes and baby carrots fit well in lunch boxes. Children adore spinach salads that contain a variety of ingredients, such as strawberries, mandarin oranges, and sliced almonds. Another tactic is to include various chopped vegetables in stews, soups, and spaghetti sauces.

9. Dairy products

Dairy products are rich in protein and B vitamins, which are essential for the growth of brain cells, neurotransmitters, and enzymes. Additionally, milk and yoghurt pack more of a nutritional punch in terms of both protein and carbs, the brain’s preferred fuel source.

Dairy to boost brain health in kids. Image Courtesy: Shutterstock.


The quality and balance of your child’s nutrition determine their overall health, which includes the health of their brain. Studies have shown that specific nutrients and foods, including those on this list and others like seafood, eggs, and berries, are especially important for maintaining brain health and cognitive function.
The foods on the above list can help your child get the nutrients they require for optimal brain growth and development. Try and include them in your child’s diet to boost their health.

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