Feed your Child’s Mind

28 July 2021Share this story

Feed your Child’s Mind

Our child’s day is usually packed: From the classroom to after school activity, from activity to home, from home to playground and back. All while their brains are growing and changing just as rapidly. All that growth needs to be fuelled by the right nutrition. These early years are important for brain development and what they eat may help.

So, what are the foods that may potentially help kids stay sharp and focused as they carry out their daily learning? Here’s a list of the top 6 foods rich in nutrients that can help support their healthy cognitive development.

1. Eggs

Eggs are a great source of protein, Vitamin B and Choline, and can be served scrambled, fried or boiled. Vitamin B9 and Choline may help with improved academic performance through better concentration1

2. Wholegrains

The brain needs energy to function. The ability to concentrate and focus comes from a steady supply of energy, which can be found in wholegrain bread, pasta, cereal and rice.

3. Green Leafy Vegetables

Spinach, Kai Lan and other green leafy vegetables are full of vitamins, minerals and antioxidants that helps keep our cells, including brain cells, functioning well. They are also a rich source of fibre which helps support a good digestive system. For kids who are fussy about greens, add them to smoothies or soups, or even in omelettes or pasta.

4. Fish

Fish, especially oily fish like salmon, mackerel and tuna, are rich in Vitamin D2 and Omega-3 fatty acids like DHA that may help support brain development.

5. Nuts and Seeds

Nuts like walnuts and almonds, and seeds like sunflower, chia, and flax, are packed with protein, essential fatty acids, vitamins and minerals. Flax, chia seeds and walnuts are especially rich in the Omega-3 fatty acid, linolenic acid, which can be converted into DHA in our bodies, and may help support brain function3. Serve as a nut butter or sprinkle in a salad for easy consumption!

6. Milk

Milk is a nutritious drink that is rich in protein and calcium. Full cream milk like Nespray Full Cream comes added with 15 vitamins and minerals, including Folic Acid, Vitamin B1, B2, and B12 to ensure your child gets the nutrition they need for healthy overall growth & development.

While these superfoods may support your child’s brain development, ensuring your child gets a hearty breakfast, is munching on healthy snacks, and getting a good night’s rest, is also critical to a sharp and focused mind as they power through their day.

1. Nilsson, T. K., Hurtig-Wennl f, A., Sj str m, M., Herrmann, W., Obeid, R., Owen, J. R., Zeisel, S. Plasma 1-carbon metabolites and academic achievement in 15-yr-old adolescents. FASEB Journal 2016; 30: 1683–1688.
2. Lauren R. Harms, Thomas H.J. Burne, Darryl W. Eyles, John J. McGrath. Vitamin D and the brain. Best Practice & Research Clinical Endocrinology & Metabolism 2011; 25(4): 657-669
3. Janet Bryan, Ph D, Saskia Osendarp, Ph D, Donna Hughes, MPsych, Eva Calvaresi, MPsych, Katrine Baghurst, Ph D, Jan-Willem van Klinken, Ph D, Nutrients for Cognitive Development in School-aged Children. Nutrition Reviews 2004; 62(8): 295–306.