A growing brain runs on everyday food, and a few simple choices at breakfast and snack time give it good fuel. Nutrient-rich foods support children's normal brain development, and foods with a low glycemic index (GI) release energy steadily, which can help kids stay focused at school.

This article describes the importance of nutrition in brain development and which foods are good for kids. It looks at options for meals, including breakfasts and snacks, to aid with learning and attention.

 

Nutrition's Impact on Brain Development

Every vitamin is necessary for brain development and function. According to a 2017 review, the following nutrients are necessary for early development:

• protein
• carbohydrates
• long-chain polyunsaturated fatty acids
• choline
• iron
• copper
• zinc
• vitamin A
• B vitamins
• vitamin C
• vitamin D
• iodine
• selenium

 

According to the authors of the review, the first years of life are an especially important window for brain development, which makes good nutrition in early childhood a wonderful investment.

Good nutrition works together with other building blocks of early development, such as warm relationships, play and a supportive environment.

 

Dietary habits of children may have an influence on their behavior and focus

According to a meta-analysis and systematic review published in 2019, a diet heavy in refined sugars and saturated fat may raise the risk of hyperactivity and attention deficit hyperactivity disorder (ADHD). The authors do, however, remind out that additional research is required.

 

Brain-Healthy Foods

The foods listed below are rich in nutrients that support normal brain development. Including them in your child's diet is an easy, everyday way to help them thrive.

1. Eggs

Choline appears to be essential for newborn growth and brain function, according to research.

According to 2017 research, adults in the United States can get enough choline by eating eggs. According to the research, a big egg with yolk provides 125 milligrams (mg) of choline, which is half of the daily need for children aged 4–8 years.

Breakfast might be a boiled egg, while lunch or supper could be an omelet or frittata with eggs and veggies.

2. Oily fish

Omega-3 fatty acids, needed for brain function and development, are abundant in oily fish.

According to the Academy of Nutrition and Dietetics, omega-3 fatty acids are important for children's brain and eye development.

Wraps, sandwiches and salads can all be made with salmon or tuna. Sardines on whole-grain bread with salad leaves is another quick supper idea for kids.

3. Leafy greens

Folate is abundant in leafy green vegetables. 100 grams of raw spinach, for example, contain about half of the daily amount of folate that children aged 4–8 years require.

To minimize neural tube abnormalities, the Centers for Disease Control and Prevention (CDC) recommends that women consume 400 micrograms of folic acid before and throughout pregnancy.

Folate is also necessary for brain growth and function, so parents should ensure their children get enough of it.

People can include the following items in their children's meals:

• stir-fries using bok choy or Chinese cabbage
• cabbage, kale, or cavolo nero, steamed
• salads and sandwiches with fresh watercress, spinach, or rocket

If your kids aren't interested in eating green leafy veggies, try blending them into smoothies or mixing them into sauces.

4. Greek yogurt

According to research, the microbiome plays an important role in brain development. Probiotics included in fermented foods like Greek yogurt can help maintain a balanced microbiome.

To decrease the quantity of added sugars, people should pick unflavored yogurt. Fresh fruit, such as blueberries or diced apples, can be added for added nutrition.

Blending Greek yogurt with fresh fruit may produce a nutritious smoothie for younger children and toddlers.

5. Oats

Porridge oats are a food with a low glycemic index (GI). A small, older research of 12- to 14-year-olds discovered that having a low-GI breakfast improved cognitive function in the mornings at school.

Porridge cooked with whole grain oats and topped with nut butter or toasted almonds is a low-GI breakfast safe for children who are not allergic to nuts. Adding toasted seeds or natural yogurt might help regulate blood sugar and offer protein for those who do.

6. Beans and Lentils

Zinc is found in beans and lentils, and it is necessary for brain development and appropriate growth.

A cup of cooked lentils contains 2.52 mg of zinc, which is half of a child's daily zinc need between 4 and 8.

Lentils may be used in soups, dahls, and curries. Red lentils are great for younger children because of their softer nature.

Chickpeas, butter beans, and cannellini beans can also be used to make dips. They may be used to dip celery or carrot sticks in.

 

Breakfast Suggestions Before School

Here are some breakfast ideas to help kids start the school day with steady energy:

• a whole-grain bread finger with a cooked or scrambled egg
• berries or porridge oats with nut butter
• spinach, Greek yogurt, blueberries, and apple slices in a smoothie
• a salmon and avocado whole-grain bagel

 

The Best Foods for Studying

Whole-food snacks help keep energy steady during study time. Here are some snack options for while your kids are studying:

• Hummus with carrot sticks
• oatcakes with mashed avocado
• oats, chocolate powder, and nut butter in a protein ball
• with whole-grain pita pieces and a butterbean and herb dip
• unflavored nuts, seeds, and coconut chips in a trail mix

 

Summary

Many nutrients support a child's brain development. A balanced diet gives growing kids what they need, both day to day and over the long term.

Eggs, oily fish and oats are easy ways to support normal brain development. Starting the day with a low-GI breakfast and snacking on nutritious foods while studying can help with steady energy and attention.

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References

1. Cusick, S. E., & Georgieff, M. K. (2016). The Role of Nutrition in Brain Development: The Golden Opportunity of the "First 1000 Days". The Journal of pediatrics, 175, 16–21. https://doi.org/10.1016/j.jpeds.2016.05.013

2. NIH. (2009). Zinc — Health Professional Fact Sheet. Https://Ods.Od.Nih.Gov/Factsheets/VitaminK-HealthProfessional/. https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/

3. What is the glycemic index? Definition, foods, and more. (n.d.). Retrieved February 7, 2022, from https://www.medicalnewstoday.com/articles/325660#what-is-gi

4. Cooper, S. B., Bandelow, S., Nute, M. L., Morris, J. G., & Nevill, M. E. (2012). Breakfast glycaemic index and cognitive function in adolescent school children. British Journal of Nutrition, 107(12), 1823–1832. https://doi.org/10.1017/S0007114511005022

5. Centers for Disease Control and Prevention. (2018). Folic Acid | CDC. Folic Acid. https://www.cdc.gov/ncbddd/folicacid/about.html

6. ODS. (2020). Folate - Health Professional Fact Sheet. Office of Dietary Supplements (ODS). https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/

7. USDA. (2018). FoodData Central. FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/food-details/171706/nutrients%0Ahttps://fdc.nal.usda.gov/fdc-app.html#/?query=ndbNumber:11216%0Ahttps://fdc.nal.usda.gov/index.html

8. Sampson, T. R., & Mazmanian, S. K. (2015). Control of brain development, function, and behavior by the microbiome. Cell Host and Microbe, 17(5), 565–576. https://doi.org/10.1016/j.chom.2015.04.011

9. Wallace, T. C., & Fulgoni, V. L. (2017). Usual Choline Intakes Are Associated with Egg and Protein Food Consumption in the United States. Nutrients 2017, Vol. 9, Page 839, 9(8), 839. https://doi.org/10.3390/NU9080839

Sources

1. NIH Office of Dietary Supplements. Omega-3 Fatty Acids: Fact Sheet for Health Professionals. ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/
2. NIH Office of Dietary Supplements. Choline: Fact Sheet for Health Professionals. ods.od.nih.gov/factsheets/Choline-HealthProfessional/