Foods for Children’s Brain Development

Eating the right foods can contribute to your children’s brain development, improve their overall health and physical performance. There are some specific nutrients that help to support a child’s brain development.

The brain absorbs nutrients from the foods we eat, and these powerhouse foods can help children boost their brainpower.

Nuts & seeds

Packed with protein and essential fatty acids, nuts and seeds are also high in vitamin E, B group vitamins, iron and zinc, which have been shown to be important for brain function. Walnuts, in particular, contain omega-3 fatty acids that help to promote good brain health.

Oats & Wholegrains

Oats and oatmeal are excellent sources of energy and brain fuel. Wholegrain foods are rich in carbohydrates and fibre, hence helping to maintain a constant supply of glucose for brain energy and function. Oats are rich in vitamin E, zinc, and B-complex vitamins.

Fruits (Berries)

They include strawberries, blueberries, cherries, and blackberries. The darker the colour pigment of the berry the more nutritious it is. Berries contain high levels of antioxidants, especially vitamin C which can help prevent the risk of cancer. Studies show that vitamin C has the potential to protect against mental decline and support brain health.


Vegetables provide vitamins, minerals, dietary fibre and many phytonutrients (nutrients naturally present in plants) that help your body stay healthy. Vegetables are important part of healthy eating and provide a source of many nutrients, including potassium, fiber, folate and vitamins A, E and C. Options like broccoli, spinach, tomatoes and garlic provide additional benefits, making them a superfood!

Lean Meats

Iron helps to supply oxygen to the brain, and iron deficiency is sometimes associated with cognitive and attention deficit. Lean meats are such a great source of protein, zinc, iron, and fat.


Egg yolks are an important source of Choline, which is a key component of cell membranes, thus choline accounts for a high percentage of brain mass. It also forms acetylcholine, which is a neurotransmitter that carries messages to and from nerves.


Fish rich in omega-3 fatty acids such as DHA and EPA are essential foods for healthy brain growth and function. Getting enough of these fatty acids can help children improve their mental skills.