<img src="https://images.immediate.co.uk/production/volatile/sites/30/2024/05/Brain-foods440-134c92e.jpg?quality=90&resize=620,413" srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/05/Brain-foods440-134c92e.jpg?quality=90&resize=360,239 360w, https://images.immediate.co.uk/production/volatile/sites/30/2024/05/Brain-foods440-134c92e.jpg?quality=90&resize=180,119 180w, " sizes="(max-width: 620px) 100vw, 620px" width="620" height="413" class="wp-image-888005 alignnone size-landscape_thumbnail" alt="Foods made into the shape of a brain" title="Top 10 brain foods for kids" /> <p class="p2">We’re all aware of the importance of packing in the fruit and veg, but what else can we offer our children to optimise their chances of having a good day at school?</p>
<p class="p2"><strong>Top foods to include in your child’s weekly diet (from 12 months of age):</strong></p>
<ul>
<li class="p2">Oats and wholegrains – may improve concentration and focus</li>
<li class="p2">Eggs – may help recall and memory</li>
<li class="p2">Oily fish – may promote healthy brain function</li>
<li class="p2">Blackcurrants – may reduce anxiety and stress</li>
<li class="p2">Pumpkin seeds – may enhance memory and boost mood</li>
<li class="p2">Broccoli – may improve brainpower</li>
<li class="p2">Milk, yogurt and cheese – may lead to better brain function</li>
<li class="p2">Nuts and nut butters – may help improve accuracy and reaction time</li>
<li class="p2">Beans – may help concentration</li>
<li class="p2">Lean meat – may maintain focus</li>
</ul>
<p class="p2"><b>Discover more about</b> <a href="/healthy-eating-hub" target="_blank" rel="noopener"><span class="s3"><b>healthy eating</b></span></a><b>, including </b><a href="/howto/guide/10-foods-boost-your-brainpower" target="_blank" rel="noopener"><span class="s3"><b>10 foods to boost your brain power</b></span></a><b>, </b><a href="/health/5-ways-food-you-eat-affects-your-brain" target="_blank" rel="noopener"><span class="s3"><b>five ways food affects your brain</b></span></a><b> and our </b><a href="/howto/guide/top-10-healthy-mood-boosting-recipes" target="_blank" rel="noopener"><span class="s3"><b>top mood-boosting recipes</b></span></a><b>.</b></p>
<h2 class="p2"><b>1. Oats and wholegrain bread</b></h2>
<p class="p2"><b>May improve concentration and focus</b></p>
<p class="p2">Packed with carbohydrates, wholegrains provide essential glucose and energy to fuel the brain. They are also a useful source of B vitamins, which help nourish the nervous system, as well as being high in fibre, which regulates the glucose supply to the body. <a href="https://www.sciencedirect.com/science/article/pii/S0031938405002283" target="_blank" rel="noopener"><span class="s3">Numerous studies</span></a> have shown that a breakfast rich in wholegrains improves short-term memory and attention span, when compared with white, refined versions of carbohydrates or no breakfast at all.</p>
<p class="p2">Foods to try include oats, wholemeal or rye bread, as well as quinoa and buckwheat.</p>
<p class="p2">Start your child’s day with filling porridge, wholegrain crackers with mashed avocado or banana are another great choice; hummus with wholegrain pitta is an easy one for lunchboxes; or swap white rice for the brown variety at dinner time.</p>
<p><span class="s1"><a href="/recipes/apple-sultana-porridge" target="_blank" rel="noopener"><span class="s2">Apple & sultana porridge</span></a><br>
</span><span class="s1"><a href="/recipes/fruit-nut-granola-0" target="_blank" rel="noopener"><span class="s2">Fruit & nut granola</span></a><br>
</span><span class="s1"><a href="/recipes/cinnamon-porridge-banana-berries" target="_blank" rel="noopener"><span class="s2">Cinnamon porridge with banana & berries</span></a><br>
</span><span class="s1"><a href="/recipes/porridge-beetroot-apple-cranberry-compote-toasted-hazelnuts" target="_blank" rel="noopener"><span class="s2">Porridge with apple & cranberry compote & toasted hazelnuts</span></a><br>
</span><span class="s1"><a href="/recipes/apple-blueberry-bircher" target="_blank" rel="noopener"><span class="s2">Apple & blueberry bircher</span></a></span></p>
<p class="p2"><strong>Find out <a href="/howto/guide/all-you-need-to-know-about-carbohydrates" target="_blank" rel="noopener"><span class="s3">all you need to know about carbohydrates</span></a>.</strong></p>
<h2 class="p2"><b>2. Eggs</b></h2>
<p class="p2"><b>May help with recall and memory</b></p>
<p class="p2">Children’s brains are developing at a significant rate, especially during the first year of their life. <a href="https://pubmed.ncbi.nlm.nih.gov/11023003/" target="_blank" rel="noopener"><span class="s3">Choline </span></a>is a very important vitamin that plays an integral role in this, as it is vital for memory and recall. Rich in choline, the yolk of an egg almost meets the daily needs of children up to eight years. Eggs are also a complete protein and contain iron, folate and vitamin A – all of which are important for growth, repair and development. Unless there is an allergy encourage your kids to eat eggs regularly.</p>
<p class="p2">Hard boiled eggs mixed with a small amount of mayonnaise are perfect in a sandwich, or try French toast as a weekend treat.</p>
<p><span class="s1"><a href="/recipes/easy-cheesy-frittata" target="_blank" rel="noopener"><span class="s2">Easy cheesy frittata</span></a><br>
</span><span class="s1"><a href="/recipes/just-egg-sandwiches" target="_blank" rel="noopener"><span class="s2">Just-egg sandwiches</span></a><br>
</span><span class="s1"><a href="/recipes/healthy-egg-chips" target="_blank" rel="noopener"><span class="s2">Healthy egg & chips</span></a><br>
</span><span class="s1"><a href="/recipes/baked-dippy-eggs" target="_blank" rel="noopener"><span class="s2">Baked dippy eggs</span></a><br>
</span><span class="s1"><a href="/recipes/dippy-eggs-marmite-soldiers" target="_blank" rel="noopener"><span class="s2">Dippy eggs with Marmite soldiers</span></a></span></p>
<p><strong>Read up on the <a href="/howto/guide/ingredient-focus-eggs" target="_blank" rel="noopener">health benefits of eggs</a>. </strong></p>
<h2 class="p2"><b>3. Oily fish</b></h2>
<p class="p2"><b>May promote healthy brain function</b></p>
<p class="p2">High in omega-3 fatty acids which are vital for brain development, oily fish offer plenty of benefits. Some types of omega-3 are the most abundant fat found in the brain. Interestingly, <a href="https://onlinelibrary.wiley.com/doi/10.1111/jcpp.12314/full" target="_blank" rel="noopener"><span class="s3">studies</span></a> showed they may help <a href="/howto/guide/behaviour-children-food-and-additives" target="_blank" rel="noopener"><span class="s3">behavioural problems</span></a> due to their role in neurotransmitter function. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4175558/" target="_blank" rel="noopener"><span class="s3">Other studies</span></a> have linked poor reading ability with low levels of omega-3, and supplementation with improved memory function.</p>
<p class="p2">Salmon, mackerel, fresh tuna, trout and sardines are great sources of omega-3 fats so should be eaten once a week. Try substituting one of your children’s meat dishes to include one of these healthy fish meals.</p>
<p><span class="s1"><a href="/recipes/fish-cake-fingers" target="_blank" rel="noopener"><span class="s2">Fish cake fingers</span></a><br>
</span><span class="s1"><a href="/recipes/feelgood-fish-cakes" target="_blank" rel="noopener"><span class="s2">Feel-good fishcakes</span></a><br>
</span><span class="s1"><a href="/recipes/tangy-tuna-burgers" target="_blank" rel="noopener"><span class="s2">Tangy tuna burgers</span></a><br>
</span><span class="s1"><a href="/recipes/fish-pie-bites" target="_blank" rel="noopener"><span class="s2">Fish pie bites</span></a><br>
</span><span class="s1"><a href="/recipes/superhealthy-salmon-burgers" target="_blank" rel="noopener"><span class="s2">Super healthy salmon burgers</span></a></span></p>
<p class="p2"><strong>Discover more food sources of <a href="/howto/guide/best-sources-omega-3" target="_blank" rel="noopener">omega-3</a>.</strong></p>
<h2 class="p2"><b>4. Blackcurrants</b></h2>
<p class="p2"><b>May reduce anxiety and stress</b></p>
<p class="p2">Optimal vitamin C levels are thought to <a href="https://pubmed.ncbi.nlm.nih.gov/34476568/" target="_blank" rel="noopener"><span class="s3">increase mental vitality</span></a> while other studies demonstrate that vitamin C may be useful for <a href="https://www.ncbi.nlm.nih.gov/pubmed/26353411" target="_blank" rel="noopener"><span class="s3">managing anxiety and stress</span></a>.</p>
<p class="p2"><span class="s3"><a href="/recipes/collection/blackcurrant-recipes" target="_blank" rel="noopener">Blackcurrants</a></span> are one of the best sources of vitamin C along with <a href="/glossary/pepper-glossary" target="_blank" rel="noopener"><span class="s3">red peppers</span></a> and <a href="/howto/guide/health-benefits-broccoli" target="_blank" rel="noopener"><span class="s3">broccoli</span></a> as well as <a href="/howto/guide/health-benefits-oranges" target="_blank" rel="noopener"><span class="s3">oranges</span></a> and other citrus fruits.</p>
<p class="p1"><a href="/recipes/blackcurrant-compote" target="_blank" rel="noopener">Blackcurrant compote</a><br>
<a href="/recipes/very-berry-oat-crumble" target="_blank" rel="noopener">Very-berry oat crumble</a><br>
<a href="/recipes/blackcurrant-mint-sorbet" target="_blank" rel="noopener">Blackcurrant & mint sorbet</a></p>
<p><strong>Discover more about <a href="/howto/guide/vital-vitamins" target="_blank" rel="noopener"><span class="s3">why we need vitamins</span></a>.</strong></p>
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<img class="wp-image-888003 align size-full image-handler__image image-handler__image–full no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2024/05/Blackcurrants700-bef2922.jpg?quality=90&resize=620%2C310" width="700" height="350" alt="A blackcurrant bush" title="Top 10 brain foods for kids">
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<h2 class="p2"><b>5. Pumpkin seeds</b></h2>
<p class="p2"><b>May enhance memory and boost mood</b></p>
<p class="p2">Rich in zinc, a mineral needed for <a href="https://pubmed.ncbi.nlm.nih.gov/11509102/#:~:text=Studies%20in%20animals%20show%20that,and%20the%20capacity%20to%20learn" target="_blank" rel="noopener"><span class="s3">memory and thinking skills</span></a>, pumpkin seeds are also a useful source of stress-busting magnesium, B vitamins and tryptophan, the precursor to the good mood chemical serotonin.</p>
<p class="p2">Other useful food sources include <a href="/recipes/collection/beef-recipes" target="_blank" rel="noopener"><span class="s3">beef</span></a>, <a href="/howto/guide/how-cook-chickpeas" target="_blank" rel="noopener"><span class="s3">chickpeas</span></a> and <a href="/howto/guide/health-benefits-nuts" target="_blank" rel="noopener"><span class="s3">nuts</span></a>, including <a href="/howto/guide/health-benefits-of-cashew-nuts#" target="_blank" rel="noopener"><span class="s3">cashews</span></a> and <a href="/howto/guide/health-benefits-almonds" target="_blank" rel="noopener"><span class="s3">almonds</span></a>.</p>
<p class="p1"><a href="/recipes/roasted-pumpkin-seeds" target="_blank" rel="noopener">Roasted pumpkin seeds</a><br>
<a href="/recipes/pumpkin-seed-butter" target="_blank" rel="noopener">Pumpkin seed butter</a><br>
<a href="/recipes/reindeer-food-flapjacks" target="_blank" rel="noopener">Carrot, cranberry & pumpkin seed flapjacks</a></p>
<p><strong>Read more about <a href="/howto/guide/health-benefits-pumpkin-seeds" target="_blank" rel="noopener"><span class="s3">the health benefits of pumpkin seeds</span></a>.</strong></p>
<h2 class="p2"><b>6. Broccoli</b></h2>
<p class="p2"><b>May improve brainpower</b></p>
<p class="p2">Broccoli is a useful source of vitamin K, which is known to enhance <a href="https://pubmed.ncbi.nlm.nih.gov/35180284/#:~:text=Conclusions%3A%20An%20increase%20of%20the,population%20with%20high%20cardiovascular%20risk" target="_blank" rel="noopener"><span class="s3">cognitive function</span></a> and improve brainpower. <a href="https://www.ncbi.nlm.nih.gov/pubmed/26254971" target="_blank" rel="noopener"><span class="s3">Researchers have also reported</span></a> that because broccoli is high in compounds called glucosinolates, it helps slow the breakdown of the brain chemical, acetylcholine, which we need to keep our memories sharp.</p>
<p class="p2">Other cruciferous vegetables rich in these compounds include <a href="/howto/guide/10-ways-cauliflower" target="_blank" rel="noopener"><span class="s3">cauliflower</span></a>, <a href="/howto/guide/health-benefits-kale" target="_blank" rel="noopener"><span class="s3">kale</span></a>, <a href="/howto/guide/how-cook-cabbage" target="_blank" rel="noopener"><span class="s3">cabbage</span></a> and <a href="/howto/guide/health-benefits-brussels-sprouts" target="_blank" rel="noopener"><span class="s3">Brussels sprouts</span></a>, whilst you can obtain vitamin K from <span class="s3">fermented foods</span>, hard cheese and <a href="/howto/guide/health-benefits-prunes" target="_blank" rel="noopener"><span class="s3">prunes</span></a>.</p>
<p><a href="/recipes/herby-broccoli-pea-soup" target="_blank" rel="noopener">Herby broccoli & pea soup</a><br>
<a href="/recipes/broccoli-pesto-pancetta-pasta" target="_blank" rel="noopener">Broccoli pesto & pancetta pasta</a><br>
<a href="/recipes/cheesy-broccoli-pasta-bake" target="_blank" rel="noopener">Cheesy broccoli pasta bake</a><br>
<a href="/recipes/sesame-salmon-purple-sprouting-broccoli-sweet-potato-mash" target="_blank" rel="noopener">Sesame salmon, purple sprouting broccoli & sweet potato mash</a></p>
<p class="p2"><strong>Discover more about <a href="/howto/guide/health-benefits-broccoli" target="_blank" rel="noopener"><span class="s3">the health benefits of broccoli</span></a>.</strong></p>
<h2 class="p2"><b>7. Milk, yogurt and cheese</b></h2>
<p class="p2"><b>May lead to better brain function</b></p>
<p class="p2"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3895502/" target="_blank" rel="noopener"><span class="s3">Milk, yogurt and cheese</span></a> are nutrient dense as they’re packed with protein and fat-soluble vitamins A, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6132681/#:~:text=Vitamin%20D%20receptors%20are%20widespread,of%20Alzheimer’s%20disease%20%5B6%5D" target="_blank" rel="noopener"><span class="s3">D</span></a> and B – all of which are essential for the growth of brain tissue and the communication of brain chemicals and enzymes. <a href="https://www.frontiersin.org/articles/10.3389/fnut.2022.811650/full?&utm_source=Email_to_authors_&utm_medium=Email&utm_content=T1_11.5e1_author&utm_campaign=Email_publication&field=&journalName=Frontiers_in_Nutrition&id=811650" target="_blank" rel="noopener"><span class="s3">Studies</span></a> suggest those who consume dairy three times a day have higher levels of a protective compound called glutathione which appears to protect the brain as we age.</p>
<p>If your child isn’t a lover of milk, don’t worry, as there are other ways you can add dairy to their diet: use milk instead of water when making porridge, serve yogurt as a dip for fruit or sprinkle grated cheese into pasta.</p>
<p><span class="s1"><a href="/recipes/nutty-cinnamon-yogurt-dipper" target="_blank" rel="noopener"><span class="s2">Nutty cinnamon & yogurt dipper</span></a><br>
</span><span class="s1"><a href="/recipes/fruit-nut-yogurt" target="_blank" rel="noopener"><span class="s2">Fruit & nut yogurt</span></a><br>
</span><span class="s1"><a href="/recipes/cheesy-broccoli-pasta-bake" target="_blank" rel="noopener"><span class="s2">Cheesy broccoli pasta bake</span></a><br>
</span><span class="s1"><a href="/recipes/rarebit-toasts" target="_blank" rel="noopener"><span class="s2">Rarebit toasts</span></a><br>
</span><span class="s1"><a href="/recipes/macaroni-cheese-4-easy-steps" target="_blank" rel="noopener"><span class="s2">Macaroni cheese</span></a></span></p>
<p><strong>Discover the <a href="/howto/guide/greek-yogurt-healthy" target="_blank" rel="noopener">health benefits of Greek yogurt</a>. </strong></p>
<h2 class="p2"><b>8. Nuts and nut butter</b></h2>
<p class="p2"><b>May help improve accuracy and reaction time</b></p>
<p class="p2"><a href="https://pubmed.ncbi.nlm.nih.gov/36839359/" target="_blank" rel="noopener"><span class="s3">Nuts are nutrient dense</span></a> and contain a number of components which are good for brain health, especially <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8166568/" target="_blank" rel="noopener"><span class="s3">walnuts</span></a>. Nuts include mono- and poly-unsaturated fats, B vitamins, minerals and protective plant compounds.</p>
<p class="p2"><span class="s3"><a href="/recipes/cinnamon-crepes-nut-butter-sliced-banana-raspberries" target="_blank" rel="noopener">Cinnamon crêpes with nut butter, sliced banana & raspberries</a><br>
</span><a href="/recipes/nuts-seeds-granola" target="_blank" rel="noopener"><span class="s3">Nuts & seeds granola</span></a><br>
<span class="s3"><a href="/recipes/almond-nut-butter" target="_blank" rel="noopener">Homemade almond butter</a><br>
</span><span class="s3"><a href="/recipes/chickpea-nut-burgers-sweet-potato-chips" target="_blank" rel="noopener">Chickpea & nut burgers with sweet potato chips</a></span></p>
<p><strong>Learn more about <a href="/howto/guide/health-benefits-nuts" target="_blank" rel="noopener"><span class="s3">the health benefits of nuts</span></a>.</strong></p>
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<h2 class="p2"><b>9. Beans</b></h2>
<p class="p2"><b>May help concentration</b></p>
<p class="p2">High in protein and fibre as well as vitamins and minerals, beans are an excellent food choice for kids. Not only do they release their energy slowly, but they help maintain concentration in the classroom.</p>
<p class="p2">Sprinkle mixed beans over salad, try them mashed and spread on a pitta or combine with shredded lettuce and cheese to make the perfect sandwich filler. Swapping them for meat occasionally also makes a great dinner choice.</p>
<p><span class="s1"><a href="/recipes/mexican-bean-burgers-lime-yogurt-salsa" target="_blank" rel="noopener"><span class="s2">Mexican bean burgers</span></a><br>
</span><span class="s1"><a href="/recipes/grilled-courgette-bean-cheese-quesadilla" target="_blank" rel="noopener"><span class="s2">Grilled courgette, bean & cheese quesadilla</span></a><br>
</span><span class="s1"><a href="/recipes/cheesy-veg-burgers" target="_blank" rel="noopener"><span class="s2">Cheesy veg burgers</span></a><br>
</span><span class="s1"><a href="/recipes/jacket-potatoes-home-baked-beans" target="_blank" rel="noopener"><span class="s2">Jacket potatoes with home-baked beans</span></a><br>
</span><span class="s1"><a href="/recipes/smashed-bean-dip" target="_blank" rel="noopener"><span class="s2">Smashed bean dip</span></a></span></p>
<p><strong>Find out more about the <a href="/howto/guide/best-sources-protein-vegans" target="_blank" rel="noopener">best vegan protein sources</a>. </strong></p>
<h2 class="p2"><b>10. Lean meat</b></h2>
<p class="p2"><b>May help to maintain focus</b></p>
<p class="p2">As well as key fats, like omega-3 fats, our brain needs certain micronutrients including <span class="s3"><a href="https://www.nature.com/articles/531S12a" target="_blank" rel="noopener">iron, zinc and vitamin B12</a>, </span>these are found in plentiful amounts in animal-sourced foods like lean meats. Low levels of iron in particular may be linked to <span class="s3"><a href="https://pubmed.ncbi.nlm.nih.gov/32974643/" target="_blank" rel="noopener">hyperactivity in children</a>.</span></p>
<p class="p2">For vegetarians, plant sources of iron should be combined with vitamin C-rich foods to promote iron absorption. Useful combinations include spinach and orange, kale and peppers, lentils and tomatoes.</p>
<p class="p2"><span class="s3"><a href="/recipes/best-spaghetti-bolognese-recipe" target="_blank" rel="noopener">Best spaghetti bolognese</a><br>
</span><span class="s3"><a href="/recipes/lentil-ragu" target="_blank" rel="noopener">Lentil ragu</a><br>
</span><span class="s3"><a href="/recipes/spicy-beef-taco-bowl" target="_blank" rel="noopener">Spicy beef taco bowl</a><br>
</span><span class="s3"><a href="/recipes/chickpea-spinach-almond-butter-bowl" target="_blank" rel="noopener">Chickpea, spinach & almond butter bowl</a></span></p>
<p><strong>Learn more about <a href="/howto/guide/pump-iron" target="_blank" rel="noopener">iron-rich foods for vegetarians</a>. </strong></p>
<h3 class="p2"><b>You may also be interested in…</b></h3>
<p class="p2"><span class="s3"><a href="/howto/guide/school-packed-lunch-inspiration" target="_blank" rel="noopener">School packed lunch inspiration</a><br>
</span><span class="s3"><a href="/howto/guide/behaviour-children-food-and-additives" target="_blank" rel="noopener">Behaviour in children: how diet can help</a><br>
</span><span class="s3"><a href="/howto/guide/nutrition-middle-years-5-13-years" target="_blank" rel="noopener">Healthy eating: What older children need</a><br>
</span><span class="s3"><a href="/howto/guide/eating-exams" target="_blank" rel="noopener">Eating for exams</a></span></p>
<hr>
<p class="p1"><i>This article was last reviewed on 9 May 2024 by Kerry Torrens.</i></p>
<p><a href="https://www.myprivatediet.com/" target="_blank" rel="noopener">Emer Delaney BSc (Hons), RD</a> <em>has an honours degree in Human Nutrition and Dietetics from the University of Ulster. She has worked as a dietitian in some of London’s top teaching hospitals and is currently based in Chelsea.</em></p>
<p><em>All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website <a href="https://www.immediate.co.uk/terms-and-conditions" target="_blank" rel="noopener">terms and conditions</a> for more information.</em></p>
<p><strong> If you have any thoughts on our article we’d love to hear from you below…</strong></p>
Top 10 brain foods for kids
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