The brain is an energy-dense organ, using about 20 percent of the body's calories, so it needs plenty of good fuel to maintain focus throughout the day. Nutrition is essential to help children's brains develop, and plays a key role in focus and learning. The brain also requires certain nutrients to stay healthy, for example omega-3 fatty acids that help build and repair brain cells, foods that contain essential nutrients Important for children's brain development and function, such as eggs, oily fish, vegetables, nuts, and meat. Low glycemic index (GI) foods can also support brain function and help improve focus, attention, and not be distracted while at school by balancing blood sugar.

Now, in this article, we discuss the role of nutrition in brain development, foods that are good for children, and new ideas for meals that attract the child to eat healthy food, including new ideas for breakfasts and snacks to help study and focus.

The role of nutrition in brain development:

Nutrition is one way to improve brain development. All of the following nutrients are important for brain function and are essential during early development:

  • protein
  • carbohydrates
  • Long chain polyunsaturated fatty acids
  • choline
  • iron
  • copper
  • zinc
  • Vitamin A
  • b vitamins
  • Vitamin C
  • Vitamin D
  • iodine
  • selenium

Healthy brain foods:

The following foods contain nutrients that are important for brain health. Which leads to healthy brain growth and development of its functions in children when added to the child's diet:


Many people enjoy eggs for breakfast, and they can be an effective brain food.

It is a good source of the following B vitamins:

Vitamin B6

Vitamin B12

Folic acid

Research also indicates that choline is critical to infant development and brain function.

*Children can have a hard-boiled egg for breakfast or an omelette or frittata made with eggs and vegetables for lunch or dinner.

2-dark chocolate

Dark chocolate contains cocoa. Cocoa contains flavonoids, which are a type of antioxidant. Antioxidants that are particularly important for brain health may encourage the growth of neurons and blood vessels in parts of the brain involved in memory and learning. It may also stimulate blood flow in the brain.

3-berries and strawberries

Berries contain flavonoid antioxidants. They may make berries a good brain food. They have many positive effects on the brain, including:

Improve communication between brain cells

Reducing inflammation throughout the body

Increase plasticity, which helps brain cells form new connections, enhance learning and memory and reduce or delay age-related neurodegenerative diseases and cognitive decline

4- Meatballs:

Whether it is prepared from beef, lamb or turkey. Meat is a very important source of iron, which is essential for transporting oxygen from the lungs to the body. Scientists recommend eating meat with vitamin C so that the body can absorb iron.

5-Oily fish

Oily fish is an excellent source of omega-3 fatty acids, which are essential for brain function and development.

According to the Academy of Nutrition and Dietetics, children need omega-3 fatty acids for brain function and development. Additionally, it may help manage psychological and behavioral conditions.

*People can try including salmon or tuna in wraps, sandwiches or salads. Another quick meal idea for kids is sardines on wholegrain toast with a green salad.

6-leafy vegetables

Leafy green vegetables are a good source of folic acid. For example, 100 grams of raw spinach contains almost half of the daily amount of folate needed by children aged 4-8 years.

Folic acid is also essential for brain development and function, so parents should ensure their children have adequate sources in their diet.

*People can try adding the following to children's meals:

steamed cabbage, kale, raw watercress, spinach or watercress to salads and sandwiches

If kids are reluctant to eat green leafy vegetables, people can try adding them to smoothies or blending them into sauces.

7-Greek yogurt

Research indicates that the microbiome plays a vital role in brain development. The probiotics in fermented foods like Greek yogurt can support a healthy microbiome.

People should choose unflavored yogurts to limit the amount of added sugars. And they can add fresh fruit like blueberries or chopped apples for extra nutrients.

*For younger babies and toddlers, blending Greek yogurt with fresh fruit can make a nutritious smoothie.


Oatmeal is a low glycemic index (GI) food. A small, older study of 12- to 14-year-olds found that eating a low-GI breakfast was beneficial for cognitive function during school mornings.

*Porridge made with whole grain oats topped with nut butter or some toasted nuts is a low glycemic index breakfast suitable for children who are not allergic to nuts and adding some toasted seeds or natural yogurt can help balance blood sugar.

9-beans and lentils

Lentils and beans contain zinc, which is vital for brain development and normal growth during childhood.

People can add lentils to soups and curries. The softer texture of red lentils makes it ideal for younger children.

*People can also try dipping chickpeas or beans in butter. Kids can dip celery sticks or carrots in it.


Peanuts are legumes with excellent nutritional properties. They contain plenty of unsaturated fats and proteins to keep a person's energy levels high throughout the day.

Peanuts also provide essential vitamins and minerals to maintain a healthy brain, including high levels of vitamin E and resveratrol.

11- Nuts and seeds

Where these foods contain omega-3 fatty acids and antioxidants.

They are also rich sources of the antioxidant vitamin E, which protects cells from oxidative stress and may also contribute to improving cognition and reducing the risk of Alzheimer's disease.

The nuts and seeds that contain the highest amounts of vitamin E include:

Sunflower seeds




Avocado is a healthy source of unsaturated fat, and it may support the brain.

Other sources of healthy unsaturated fats include:

Almonds, cashews and peanuts

Flaxseeds and chia seeds

Soybean, sunflower and canola oils

Walnuts and Brazil nuts


In addition to being a low-calorie source of dietary fiber, broccoli may be good for the brain.

Pre-school breakfast ideas:

Starting the day with a low-glycemic index breakfast and eating healthy snacks while studying may improve focus and prevent low energy.

Here are some breakfast ideas kids can eat before school to support brain function and focus:

1- Boiled or scrambled egg with whole grain toast fingers

2- Oatmeal porridge with nut butter or berries

3- A smoothie made with spinach, greek yogurt, blueberries and apple slices

4- Whole grain bagel with salmon and avocado

Best foods to help study:

Eating whole food snacks while studying can help balance blood sugar and support focus. Some snack ideas for when kids are studying include:

Carrot sticks and chickpeas

Mashed avocado on an oatmeal cookie

A protein ball made with oats, cocoa powder, and nut butter

A mix made with unflavored nuts, seeds and coconut flakes


There are many nutrients that are essential for brain development in children, and eating a healthy diet helps ensure that a child's brain functions optimally.

Anyone can improve brain function by applying the following top tips:

Don't eat too much or too little

Get enough sleep

Maintain body moisture

Exercising regularly

Reducing stress through yoga, mindfulness, or meditation

Eating a healthy diet also boosts the brain and provides many benefits to the whole body.

Consumer Awareness Department

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