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The first five years of a child’s life are crucial for brain development. When children eat well, they learn better, have greater focus and are more likely to grow to their full potential. To help you support your child’s brain health, here are four brain-boosting nutrients recommended by our in-house team of Accredited Practising Dietitians.
This mineral helps create chemical messengers within the brain that regulate mood, memory and learning. When it comes to food, eggs are one of the richest sources of choline, with two eggs providing 100% of requirements for children. Whether on toast at breakfast, whisked into pancakes, baked into mini frittatas or stirred through fried rice, eggs are a versatile food to support your child’s brain health.
A major building block of brain cells is omega 3 fats. This nutrient is linked to better learning, memory, mood and blood flow to the brain. Omega 3 fats are abundant in salmon, tuna, chia seeds and walnuts. Aiming for two to three serves of oily fish like salmon and tuna per week is the best way to ensure your child is eating enough omega 3 fats.
Did you know zinc is involved in all main functions of the brain? It is associated with better focus, memory and learning. Rich sources of zinc include beef, lamb, legumes, cashews and pumpkin seeds. Pack zinc into your child’s diet by making a beef and lentil bolognese, garnishing stir-fries with cashews or using pumpkin seeds on top of cereal, yoghurt and home baked muffins.
In order to make DNA, repair body cells and form new blood cells, the body needs folate. It comes as no surprise that folate is linked with improved cognition in children. Leafy green vegetables like spinach and kale are fantastic sources of folate. If your child struggles to eat leafy greens, start with spinach which is mild in flavour and try blending into smoothies, dips, pancakes and home baked muffins.
Food has a big impact on brain development and learning. By including these nutrients in your child’s diet, you can feel confident you are giving them the best chance to boost their brain function, memory and concentration.
