The Best Foods For Brain Health Development In Children

We all want ‘the best’ for our kids. And as parents, we often find ourselves searching for the best ways to nurture our children's growth, both physically and mentally. And what better way to embark on this adventure than by exploring the fascinating world of brain-boosting foods? The right foods can act as a catalyst, enhancing their cognitive abilities, memory, and concentration.

From vibrant fruits and vegetables to the pantry’s treasure trove of essential nutrients, we'll explore the flavorsome world of brain-boosting foods. Through this blog, we will guide you on the importance of brain health, enlighten you with brain health nutrition and how to improve brain health in kids, through the best foods for brain health, that will help boost a child's brain growth, improve brain function, memory, concentration etc.

Importance of brain health in kids

• Your brain is the chief commander of your body. It's so amazing than a supercomputer as it coordinates several important activities like cognitive abilities, emotional regulation, social skills, academic achievement etc.
• But most people do not care for brain health until they find any cognitive decline or disorders.
• The cognitive, social and emotional parts of the brain develop across the lifespan. A great deal of the brain’s ultimate structure and capacity is shaped early in life before the age of 3 years.
• Nutrition plays a crucial role in brain development in children. During this time, proper nutrition is essential for building the foundation of a healthy brain and optimizing cognitive function.
• Failure to optimize brain development early in life appears to have long-term consequences concerning education, job potential, and adult mental health. It is why brain health and nutrition are crucial in growing children.

Read on to understand the effect of nutrition impact in kids' brain development.

Understanding brain health nutrition

• The brain starts developing right from the moment a child gets conceived.
• Rapid brain growth occurs during the first 2 years of life, and by the age of 2, the brain reaches 80% of its adult weight. 
• And the brain continues growing over the years to adolescence.
• One of the last places in the brain to mature, the prefrontal cortex is thought of as the “personality center” and is the cortical region that makes us uniquely human.
• The brain requires a significant amount of energy to develop and function properly. Nutrients like carbohydrates provide the energy needed for brain cells to grow, communicate, and form neural connections.

Essential nutrients and their impact on brain health

• Your body requires healthy balanced food with nutrients and vitamins to ensure the proper development of your brain.
• It helps to build brain structure, cell functioning, helps in learning, thinking and performing etc.
• The key nutrients and vitamins for brain health, such as B vitamins, Vitamin E, Omega-3 fatty acids, Antioxidants, Choline etc., are vital for optimal brain development.
• Micronutrients such as iron, zinc, choline, iodine, folate, B12, and long-chain polyunsaturated fatty acids (LC-PUFAs) were identified to be particularly relevant to cognitive development.

How to improve brain health in kids

Let us understand how to improve brain health in kids by incorporating essential brain health nutrients in the diet.

1. Omega-3 fatty acids

• Fatty acids are essential to create the cell structure and to help your nervous system function.
• Studies suggested that the fast growth of the human cerebral cortex during the last two million years was strongly related to the balanced dietary intake of LCPUFAs, specifically with an equal ratio of omega-6 and omega-3 fatty acids in the diet.
• Long-chain polyunsaturated fatty acids (LC-PUFAs), specifically docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are required for brain growth and development. Deficiency of LC-PUFAs is associated with impaired neurodevelopment, visual recognition and memory.
• A study where kids supplemented with higher doses and longer durations of DHA achieved a favorable positive outcome in cognitive development in childhood.

2. Iron

• Iron deficiency or anemia is the most common nutritional deficiency in kids in developing and developed countries.
• Iron is necessary for the production of neurotransmitters and the oxygen-carrying capacity of the blood.
• Iron is essential for the development of neurological pathways in the brain that influence brain function.
• Anemia can negatively impact overall intelligence and cognitive development, especially if it occurs in early childhood.
• In a study, kids with anemia gave a significantly inferior performance in language skills, fine motor skills and attention.

3. Iodine

• According to WHO, Iodine deficiency is a significant worldwide public health issue, especially in children and during pregnancy.
• Iodine is an essential mineral for thyroid hormone synthesis and is needed for brain development.
• Iodine deficiency has negative effects on cognitive function and is the primary cause of intellectual disability globally.
• Severe iodine deficiency during pregnancy may cause “cretinism” in children. The features include- mental retardation, speech and hearing impairment, upper motor neuron and extrapyramidal lesions.

4. Zinc

• Zinc deficiency affects 40% of the global population.
• Zinc plays a role in neurogenesis, maturation, and migration of neurons and synapse formation.
• Zinc supplementation increases the immune status of infants and may prevent congenital malformations.

5. Vitamins and antioxidants

• Vitamins B, E, C and other antioxidants contribute to brain health by protecting against oxidative stress and supporting neural communication.
• Folic acid and B12 are essential for making brain chemicals, and it also helps to break down foods into energy the brain can use.
• Choline protects your nerves and creates brain chemicals.

6. Protein

• Proteins are the building blocks of the brain.
• Protein or protein-energy restriction results in smaller brains with reduced RNA and DNA contents, fewer neurons, simpler dendritic and synaptic head architecture and reduced concentrations of neurotransmitters and growth factors.

7. Micronutrients

• Vitamin C enhances iron absorption, and vitamin D helps with calcium absorption and is crucial for brain development.
• A well-balanced diet that includes a variety of nutrient-rich foods is necessary to ensure optimal brain development.

8 superfoods for your child’s brain

Now that you have understood the essential nutrients for brain health, here are some best foods for brain health that will help your kids to become active:

1. Berries

• Strawberries, cherries, blueberries, and blackberries contain flavonoids and antioxidants that help with memory and inflammation.
• Try including berries in children’s daily diet in the form of smoothies, popsicles, slushies, fruit salads or finger foods.

2. Whole grains

• Grains are carbohydrates that can provide energy for the body and brain.
• It contains vitamins and fiber, vitamin E and antioxidants. that are beneficial for overall health.
• Brown rice, Oats, Bulgur Quinoa, Wild rice etc., are the whole grains needed in your kid's diet.
• Use whole-grain bread for making sandwiches, whole-grain tortillas for wraps or include oatmeal in the breakfast.

3. Nuts and seeds

• Nuts good for brain health are almonds, walnuts and seeds like chia seeds and flaxseeds. They are rich in nutrients like omega-3 fatty acids, vitamin E and antioxidants.
• Flaxseed for brain health is a great source of omega-3 fatty acids, particularly alpha-linolenic acid (ALA), an essential fatty acid, and omega-3 helps in the structure and cell membranes in the brain and various cognitive functions.
• Sunflower seeds are rich in folate, vitamin E and selenium.
• Kids may find it tough to have it as a whole seed, so try nut butter and spreads, which are easier to include in the diet.
• Peanut and almond butter are favorite among kids, so you can add them to smoothies, make sandwiches etc.
• Make pesto pasta where you can grind the seeds with olive oil and dark leafy greens and add it to pasta.

4. Greek yogurt

• Greek yogurt is a good source of protein and contains probiotics that support gut health.
• A healthy gut can positively impact brain health too. Since probiotics and brain health are interconnected, we should include them in kids' diets.
• It also has protein and B vitamins, essential for brain tissue growth, neurotransmitters and enzymes.
• Try making yogurt parfaits mixed with berries and chopped nuts, which can serve as a healthy snack or dessert.

5. Leafy green vegetables

• Green leafy veggies like spinach, kale, and broccoli have essential nutrients such as vitamins A, C, and K, as well as folate and iron, which are crucial for brain health.
• Kale is a superfood with antioxidants that help new brain cells grow.
• Broccoli for brain health like broccoli-cheddar soups, steamed broccoli finger foods or minced broccoli in pasta, is a great way to include it in a kid’s diet.
• Mix green leafy veggies with lentils to make curries and add in smoothies, omelet etc.

6. Dark chocolate

• Chocolates are the easiest way to tempt the kids. They drool over anything made out of chocolate. Isn’t it great to know that having chocolate and brain health is closely related?
• Dark chocolate with a high cocoa content (70% or more) is rich in antioxidants and flavonoids.
• When consumed in moderation, it can help boost concentration and mood.
• Make dark chocolate bars with mixed nuts and seeds, make dark chocolate muffins with nuts, banana bread with dark choco chips, or garnish oatmeal with grated chocolates etc.

5 brain health tips for kids

Nutrition alone cannot stimulate the brain. Here are some quick brain health tips to support and enhance brain health in kids:

1. Regular physical activity

• Exercise for brain health is crucial. Physical exercises promote blood flow to the brain, improve cognitive function, and enhance overall brain health.
• Encourage your child to play outdoor games, sports, dance, walk, or do yoga.

2. Sufficient sleep

• Sleep is essential for proper brain function, memory consolidation, and overall cognitive performance.
• Make sure your child gets recommended sleep for their age.

3. Limit screen time

• Excessive screen time can negatively affect cognitive development and attention span and limits social interaction, physical movement, reading and creative play.
• Limit TV, computers, smartphones, and tablets and educate them on the health hazards they can cause.

4. Limit sugar and processed foods

• Avoid or limit sugary snacks and processed foods from their diet, which affects their cognitive function and energy levels.
• Include in the diet more brain health supplements like fruits, vegetables, nuts and yogurt.

5. Mental stimulation

• Stimulating the brain is essential for improving cognitive function.
• Engage your child in age-appropriate activities that challenge their thinking and problem-solving skills.
• Try reading, puzzles, board games, and creative activities that promote imagination and help sharpen the brain.

6. Brain health supplements

• If you are worried about kids not having a balanced diet enriched with brain-health foods, try giving supplements.
• The best supplements for brain health are Omega-3 fatty acids, B vitamins, including vitamin B6, B9 (folate), B12, Vitamin D, and Antioxidants such as vitamins E, C, Curcumin etc.
• Always give supplements in optimum doses and only after consultation with a healthcare provider.

Conclusion

As the first 1000 days of a child are crucial for brain development, parents must ensure that a child gets all the essential nutrients for brain health through the best foods for brain health. A balanced diet with optimal amounts of both macro and micronutrients and implementing brain health tips can improve brain function and cognitive performance.

You can also check with a pediatrician, who will do a brain health assessment and prescribe the supplements accordingly. Also, it is indispensable to refrain from unhealthy habits for kids that damage the brain.

Every child is unique, and it's beneficial to consider their individual needs and timeline. Some kids need more time to catch up, and it’s OK! An overall healthy diet and lifestyle can help the brain to develop and function at its best.

So, start early, incorporate the brain health nutrients listed above and watch the little geniuses grow!