Throughout childhood healthy brain development influences kids’ learning, attention span, control of impulses, social-emotional skills and mood. Experts say nutrition is a critical component of this process which starts during pregnancy accelerates during early childhood and remains steady through adolescence.
A healthy diet can help support a child’s brain development but not all foods are equal in their ability to nourish the brain. For example, many processed foods, such as a bag of chips or cookies, contain added sugars that can interfere with a child’s brain growth and development.
Foods with a high glycemic index are also bad choices for children’s brain development as they can increase blood sugar levels rapidly. To limit the impact of these high-glycemic index foods, consider reducing their intake to less than half of your child’s daily calories and replacing them with low-glycemic foods such as fruits and vegetables or whole grains like porridge oats.
Vitamin C
Vitamin C is another nutrient that’s essential for brain development. This antioxidant helps protect the brain from oxidative damage and may help prevent neurodevelopmental disorders like autism, ADHD and learning disabilities. Citrus fruits, like oranges and kiwi, are a great source of this nutrient for infants and toddlers.
Protein
Protein is an essential building block for the body, including the brain. This nutrient is found in meats, poultry, eggs and dairy products, as well as nuts, legumes and seeds. Eating a sufficient amount of protein supports the growth of nerve cells and the production of the chemicals that send messages between neurons, and promotes healthy brain development.
Fats
Fats are also a critical nutrient for brain development, providing the energy that’s needed to build strong connections between neurons and enabling the development of specialised areas of the brain. This nutrient is present in a wide range of foods, and can be found in oily fish, avocados, egg yolks, milk, nuts and seeds as well as whole grain breads and cereals.
Iron
Iron is an essential nutrient for the brain, which requires it to form and transport neurons in the brain, as well as in other tissues in the body. It’s found in red meat, chicken, eggs and fish, as well as iron-fortified breakfast cereals.
Folate
Folate is an important B vitamin that’s required for normal neurological function and growth. It can be found in a variety of foods, including green leafy vegetables. It can also be added to supplements, such as iron and multivitamins.
Zinc
Zinc is a key nutrient for the brain, supporting its growth and development. It’s found in a variety of foods, including dark green leafy vegetables, lean meats, poultry and seafood.
Omega-3 fatty acids are important for healthy brain development, which is why fish such as salmon and mackerel are so popular with children. They are rich in EPA and DHA, two omega-3 fatty acids that can have a positive impact on children’s mental and emotional health and cognitive functioning.
Other nutrients that support brain development include vitamins A, D and K as well as B vitamins, zinc, copper, folate, choline and iodine. These nutrients are needed for the formation and migration of neurons, and also play a role in hormonal and cell signalling systems in the brain.