Super Brain Foods For Kids


Children in their growing years need proper food for their overall growth as well as for their brain development. The foods consumed by children affect their learning skills and improves their ability to concentrate. Foods containing essential nutrients and vitamins has the ability to boost the brain power. Here are some tasty and healthy Super foods that will energize the kid’s brain for learning activity. These foods will ensure the proper working of the brain.

1. Whole Grains

They are a rich source of complex carbohydrates and hence helps to maintain an even glucose level in the blood throughout the day. This will help the brain to get the energy needed for proper working. The children will be more attentive when the glucose level in the body is optimum. Children will have better motor coordination when they have complex carbohydrates.
How To Serve?
• You can use whole grain breads for breakfast or for making sandwiches
• Whole grain cookies can be used as snacks.
kids who eat a proper whole grain breakfast do better in their academics and has less behavioral problems.

2. Berries

Berries like blueberries and strawberries are high in antioxidants. These antioxidants are expected to improve the cognitive skills in humans. This food will improve the memory power and the vitamin C present in the berries will improve the immune system as well. The antioxidants prevent the oxidative stress on brain function.
How To Serve?
• Add different types of berries to the cereals or oatmeal
• You can add them in fruit salads or other desserts

3. Eggs

Eggs contain protein and nutrients like omega -3 fatty acid, choline, Zinc and lutein. These nutrients are necessary for brain development and function. Choline present in egg is vital for the formation of memory stem cells. The more the stem cells, the better will be the memory power. Choline rich foods promote memory cell production throughout the childhood.
How To Serve?
• It can be served as boiled eggs or omelets or as scrambled eggs.
• If your child hates eggs disguise them in toast with whole grain breads.
• You can use scrambled eggs to fill in tortillas as a snack.

4. Yoghurt

Yoghurt is a good source of protein, fat and vitamin B. The fat present in yoghurt is very necessary for brain health. This fat keeps the brain cell membranes flexible and helps in sending and receiving information by the brain cells.
How To Serve?
• You can use flavored yoghurts as desserts
• You can add them in the lunch box of children along with some mix-ins which they like.
• You can serve yoghurt with berries on top for breakfast.

5. Fish

Fish is an excellent brain food as it contains omega 3s and vitamin D. These contents protect the cognitive ability and prevent the memory loss. Fish like salmon, sardine, mackerel and tuna are rich sources of omega 3. The kids will be able to focus better if their brain receives a good quantity of omega 3.
How To Serve?
• It is better to avoid deep fried fish as this will remove the nutrients.
• You serve them grilled or roasted.
• You can use cooked fish in salads and sandwiches
• If your child is reluctant to eat fish, try fish oil supplements.

6. Nut Butters

Nut butter contains good fats which are necessary for the overall growth and brain development of children. Natural butter which is devoid of trans fats such as peanut butter; cashew and almond are rich in healthy fats.
How To Use?
• You can use them in toasts along with whole grain bread
• Apple sandwich and almond butter will make a good option for snacks for children.

7. Greens

Greens are rich in vitamins and folic acid. Eating spinach and kale can prevent dementia in later life. Sulforaphane, a molecule present in kale helps in detoxifying the body and another content called diindolylmethane promotes the growth of new brain cells.
How To Serve?
• You can use spinach in salads or omelets or can add it to smoothies.
• You can saute it and serve with a dash of olive oil
• You can use the stem or ribs of kale to make chips by baking it with a bit of salt and olive oil.

8. Oatmeal

Oatmeal is rich in fiber and protein and helps to keep the arteries of the brain and heart clear. It has been found that children who eat oatmeal were better at memory tasks and map skills. Oatmeal digests slowly and provides the kids with a steady supply of energy for a long time.
How To Serve?
• Add raisins, dried apricot or walnuts to the cooked oatmeal to make it more appealing.
• Do not add sugar; instead use honey or maple syrup to sweeten the oatmeal.
• Cinnamon added to the oatmeal will protect brain cells

9. Fortified Cereals

Fortified whole grain cereals are rich in folate and complex carbohydrates. The cereals are a great source of protein and vitamin B 12. Vitamin B12 helps us to remember things in a better way.
How To Serve?
• Avoid cereals with added sugar
• Try serving them along with peanuts or raisins to make it taste better and to improve the nutrient value.

10. Water

Water is a highly overlooked food for children. School going children drink very little water and this can affect the proper brain function. When the children get dehydrated after playing they will be irritable and lethargic and will not be in a frame of mind to listen or memorize.
How To Serve?
• Offer water along with every meal
• Make sure that they have access to good drinking water when they are in school.

11. Apples And Plums

Apples and plums have quercetin an antioxidant which fights cognitive decline in humans. These are especially good for children when they are sluggish.
How To Serve?
• The nutrients are stored just below the skin of the apples, so make sure that you get organic or pesticide free apples for your kids.
• Consume them as whole fruits or add them to the preparations liked by the kid.


Bananas are an excellent energy-boosting carbohydrate. Eating a banana as a snack will help your child sustain his or her energy levels and concentration throughout the morning. Include bananas in their school bag instead of salt crisps or biscuits as a healthier mid-morning snack.

13. Broccoli And Cauliflower

Broccoli and cauliflower also contain choline which is essential for brain development and for the effective communication of the brain with rest of the body parts.
• You can use raw broccoli and boiled cauliflower in salads or in various other preparations.

14. Lean Beef

Iron deficiency in children can lead to decline in cognitive functioning and poor performance in school. Lean beef is considered as one of the best source of absorbable iron. Beef also contains zinc which boosts the memory.
• You can add them to the burgers or steaks
• You can stir fry it with the favorite vegetable of your kid.

15. Organic Foods

These organic foods are free from pesticides and insecticides and preservatives and do not cause nuerodevelopmental problems in children, which will impair proper brain functioning.
How To Serve?
• Serve fresh and washed vegetables as salads or in cooked form.

16. Pumpkin Seeds

A handful of pumpkin seeds will contain the daily required amount of zinc. Zinc enhances the memory and thinking skills.
• You can add roasted pumpkin seeds into salads
• You can give roasted pumpkin seeds to kids along with dry fruits as snacks.


Beans are good because they have protein, complex carbohydrates, and fibre plus lots of vitamins and minerals. They are an excellent brain food since they keep a child’s energy and thinking level at peak for a long time. Beans also contain omega-3, important for brain growth and function


These creamy greens are an excellent food for the young ones. Not only are they easy to eat but they support the absorption of nutrients from other vegetables. Full of the healthy fats, avocados help regulate blood pressure and support the brain with folate, vitamin K and potassium.


The good thing about this spice is you can hide it in all kinds of dishes and the kids will be none the wiser. Studies show curcumin, which is the main compound in turmeric, can actually make the brain grow.

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