Make Your Kid Brainier with these 5 Important Foods

You might not think it at times, but your child’s brain really is a hotbed of activity.

Brenda Janschek - Week Kids Meals Feature

As the synapses connect throughout childhood, kids brains are growing and learning how to memorise, organise and categorise. They are also learning how to retrieve their stored information, reshape it and apply it in a useful way (unless it has anything to do with making a bed once in a while).

As psychiatrist Drew Ramsey, the co-author of The Happiness Diet says, “These years are critical for brain development, and what they eat affects focus and cognitive skills.”

Food is a very important factor affecting brain development (along with stimulation, exercise, hydration, and a supportive and mindful upbringing).

So here are five foods that help kids stay sharp, and which have positive long-term effects on brain development.

 Fish, Seeds and Nuts

These foods contain essential Omega-3 and Omega-6 fatty acids that actively promote mental health by keeping our kids’ brains healthy.

The best sources of Omega-3 are from wild or organically farmed salmon, sustainable tuna (though be mindful of mercury levels), sardines, herring & mackerel, whole anchovies, flax, hemp, pumpkins and chia seeds, and eggs.

Try these Sweet Potato, Corn and Wild Salmon Fritters.

Salmon Fritters 2

The best sources of Omega-6 come from seeds (sunflower, sesame) and walnuts.

Try this Muesli Slice recipe, a great one for lunchboxes

Brenda Janschek - Muesli Slice Feature

Tip: Measure one part each of sesame, sunflower and pumpkin seeds, along with three measures of flaxseeds into a sealed jar and store in the fridge. Freshly grind one heaped tablespoon of these seeds and add to your child’s smoothie or porridge in the morning.


Eggs contain choline, which is vital for the creation of the memory stem cells formed deep within our brains. Choline also helps our kids to concentrate

Pastured eggs ensure your child is eating the best quality fats. Your child can safely have one egg per day.

Find out my favourite brands of eggs in this post All Eggs Are Not Created Equal and here’s a simple family-friendly recipe for Potato, Feta and Spinach Frittata 

Brenda Janschek - Potato Frittata Feature


Amino acids are life’s building blocks, and protein is where you get them. Amino acids build the neurotransmitters that affect your child’s mood, memory and mental alertness.

Ensure that your child has a 1-2 servings of protein-rich food daily in order to keep their brain humming, and them feeling positive, motivated and energised.

Favourites: Meat, eggs, fish, dairy, lentils, beans, seeds, nuts, quinoa.

Lentils and Rice (Mjadra) makes a cheap, easy and extremely tasty dish the whole family will enjoy.

Brenda Janschek - Mjaddra

Fruits and vegetables (especially greens!)

Vitamins and minerals may play a support role in the development and function of your child’s brain. The most important are the Vitamin Bs, Vitamin C, folic acid, magnesium and manganese. They are also full of antioxidants & minerals.

Greens are my favourite because they are full of folate and help ward off dementia later in life.

Tip: Overcome the challenge of getting kids to eat their greens with this Crunchy Kale Chip recipe or by adding finely chopped kale or spinach to omelettes or stir fries.

Brenda Janschek - Kale Chips


Complex Carbohydrates come from wholegrains like brown rice, buckwheat, oats or quinoa, as well as the foods mentioned above.

They are low GI and provide the most important food for your child’s brain – glucose – the brain’s major fuel.

Tip: Studies show that fueling the brain with breakfast is important for thinking, acting and learning. Try a slower-releasing breakfast in the form of bircher muesli.

Brenda Janschek - Brendas Big Batch Bircher Muesli

There is no second best when it comes to looking after your kids’ grey matter. As the long term control centre of the body, it really is no surprise that our brains need nourishment just like our bodies do . By focusing on a varied diet rich in fish, seeds and nuts, eggs, protein, fruits and and wholegrains, will ensure that you’re giving your kid’s brain all the nourishment it needs.

Bren x

Optimum Nutrition for your Childs Mind – Patrick Holfod and Deborah Colson

  • Free Breakfast Recipe eBook

    As far as breakfast cereal goes, I always say, “you may as well eat the box’, it’s probably more nutritious than what’s inside! Here are 5 things to think about before you reach for the boxed cereal in the supermarket.
    Download Now

Your thoughts on this post

Like my Facebook page

© Copyright Brenda Janschek 2023.
Terms & Conditions | Privacy Policy
Website by Rock Agency.

Pin It on Pinterest

Share This