Brain food for kids

By Tracey Williams

eggs

Give your kids the right nutrients to help them get through the long school day staying alert and able to concentrate

Eggs

Eggs are not only a great source of protein, they also contain a nutrient called choline, which is needed for the normal functioning of all cells, and is essential for brain development and memory. Most children like eggs in some form, and they make excellent choices at every meal.

Salmon

Oily fish such as salmon is an excellent source of omega-3 fatty acids DHA and EPA, which are essential for brain growth and cognitive function. Make sure you include one portion of oily fish in your child's diet every week (children usually find salmon the most appealing choice).

Oats

Oats really are a 'superfood', since they are not only a fibre-rich energy food, they are also packed with vitamins B and E, potassium and zinc, which all help to ensure the brain works at its best. Sending your children to school after a breakfast based on oats will not only give them the energy they need, but will help their concentration and learning ability.

girl oats and fruit

Colourful fruits and veggies

Packed with antioxidants vitamins A, C and E essential for optimal brain function, fruit and vegetables should be a part of every meal. Berries are particularly nutrient-rich and easy to incorporate into a child's diet: try a handful on breakfast cereals or as yoghurt topping; whizz up some smoothies or add to home-made muffins.

Wholegrains

Wholegrains contain B vitamins, which are good for memory function, plus they are fibre-rich which means they'll have a constant source of energy. Choose wholegrain bread and cereal, and serve up wholewheat pasta and wholegrain rice.

Nuts and seeds

Nuts and seeds are high in fibre and packed full of vitamins and minerals. Vitamin E in nuts is a brain-boosting antioxidant, and pumpkin seeds are full of zinc which is vital for memory and thinking.

Dairy

Calcium is a vital part of any child's diet, since it strengthens bones and helps to keep tham active. Dairy foods are also full of protein and B vitamins which are essential for the growth of brain tissue. If your kids won't drink milk, make sure you include yoghurt and cheese as part of their diet.

Iron-rich foods

Iron appears to play a vital role in concentration. Iron is needed in the body for the formation of haemoglobin (which carries oxygen around the body) in red blood cells. Low iron can lead to anaemia, and this condition can impair your child's learning ability. Iron-rich foods include red meat, beans and lentils, spinach, wholegrains and fortified cereals. Vitamin C helps your body absorb the iron, so give the kids a glass of orange juice with a fortified cereal in the morning.