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10 Super Brain Foods For Your Kids

Updated on November 8, 2013

Super Brain Foods

Peanut Butter
Peanut Butter | Source
Glass of Milk
Glass of Milk | Source
Oats for Porridge
Oats for Porridge | Source
Yoghurt served with fresh berries
Yoghurt served with fresh berries | Source

Super Foods for Your Children

Colorful Veggies with Boiled Eggs-Crunchy, nutritious,tastes awesome!
Colorful Veggies with Boiled Eggs-Crunchy, nutritious,tastes awesome!
Beans | Source
Beef mince
Beef mince | Source

Why Brain Foods?

Do you want your kids to do well in school?Do you want them to be good in sports and music as well?It certainly pays to take a look at the daily diet given. Are your children getting proper nutrition and at the right times?Or are they living on junk food?Do they sleep well?

The human brain is only 2 % of the total body weight,yet it needs roughly 20% of the total calorie intake in order to function correctly. It needs a constant supply of glucose for optimum efficiency.So,the obvious answer to a well oiled brain is to fuel it up with a proper intake of the right amounts of nutritious,well balanced meals.

It has been proved by researchers that a tired brain or a brain that does not get the right nutrition does not do well in academics.And the social life suffers as well in majority of kids who do not have proper food intake.

It is common to see mothers coaxing their children to have their breakfast or finish their milk before they set out to school.It is also common to see that lunch boxes sent to school sometimes come back home still full.It is up to the parent to try finding new ways of getting their kids to eat up the right food in the right quantities.Proper nutrition is the key to good growth and overall development of you kids.Newer recipes combining different varieties,colours and textures often do the trick.

Researchers tell us that it is the brain that first absorbs the nutrition from the food we eat in order to function correctly.Certain "brain foods" boost a child's brain overall growth.In addition,brain function,memory and concentration also improves.Therefore it is imperative that your children get the best nutrients into their bloodstream plus the so-called brain foods as well.Avoiding junk food at all cost is necessary.

10 Super Brain Foods

Brain Food No.1: Salmon

Salmon is an excellent source of Omega 3 fatty acids DHA and EPA which are essential for brain growth and function.It is commonly seen that those who eat salmon at least twice a week have sharper minds.Mental skills tests are a breeze for them.Tuna and mackeral also are rich in fatty acids,but the best is salmon.

Brain Food No.2: Eggs

Eggs are always readily available and a great protein source.The yolks also contain choline which is absolutely necessary for brain development.Versatile and interesting ways of cooking and serving eggs for breakfast or dinner helps the kids look forward to mealtimes.

Brain Food No.3: Peanut Butter

Peanuts and peanut butter are an excellent source of Vitamin E,a potent antioxidant that protects nervous membranes.Thiamine is also present which helps the brain and nervous system convert glucose to energy.

The crunchy peanuts can be topped onto salads or icecream or fruits.And peanut butter can be used in sandwiches along with bananas.

Brain Food No.4: Whole Grains

The brain needs an optimal level of glucose for energy throughout the day which is provided by consuming whole grains.The fiber present helps regulate the release of glucose. And the vitamin B that it contains makes sure your kids develop a healthy nervous system.

Brain Food No.5: Oats/Oatmeal

Oats is "grain for the brain",say nutritionists.As a breakfast cereal,kids get the first energy for their brain from oats.Fiber rich oats also keep the children energised throughout the morning at school.Oats are also rich in vitamins B,E potassium and zinc which helps the brain and body to function to optimum levels.

Brain Food No.6: Berries

Berrries such as strawberries,blueberries,cherries all contain powerful antioxidants.The richer the colour intensity,the more nutritive value the berries possess.Vitamin C is also present which is thought to prevent cancer.Improved memory is noticed in those kids that consume berries regularly. The seeds also contain omega 3 fatty acids.

Brain Food No.7: Beans

Beans provide additional energy from protein and complex carbohydrates in addition to fiber and loads of vitamins and minerals.Beans are an excellent brain food as they keep the energy levels up perking up their thinking as well if they had them as part of lunch.

Brain Food No.8: Colourful Veggies

Brightly coloured and fresh vegetables are tremendously beneficial due to the antioxidants present in addition to the essential vitamins and minerals. Antioxidants develop the immunity in addition to keeping the brain cells strong,while vitamins and minerals help the body to function optimally.Fiber present makes sure kids do not suffer from constipation.My hub,Why you Should Eat Fruits and Vegetables discusses this in greater detail.

Using a variety of textures and colour combinations vegetables can be cooked,baked,grilled or simply eaten raw or boiled to add variety at the table for children.Soups and stews can be more flavourful when veggies or spinach is added.

Brain Food No.9: Milk and Yoghurt

Protein and B vitamins present in dairy foods are essential for the growth of brain tissue,enzymes and neurotransmitters.Milk and yoghurt are packed with protein and carbohydrate which is a source of energy or the brain.If your kids refuse to drink their milk,try substituting with yoghurt at mealtimes.Nuts and berries could be added.

Brain Food No.10: Lean Beef

Lean beef is one of the best absorbed sources of iron. Iron is a mineral which is especially important for the growth of children and helps in beter concentration at school.Beef also contains zinc which aids memory.

Vegetarian children can have an alternative to lean beef with soy and black beans.

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    • MargaritaEden profile image


      8 years ago from Oregon

      I totally agree with you, great food list!

    • profile image

      Henslo Antha 

      8 years ago

      Never thought about Salmon for my kid will def try also very helpful for my 7year old athlete.

    • Purple Perl profile imageAUTHOR

      Esther Shamsunder 

      8 years ago from Bangalore,India

      kt, all processed foods contain preservatives. Check labels before buying.

    • profile image


      8 years ago

      this has been very helpful thankyou. My son is in prep and I have noticed that his concentration levels go out the window very quickly but he has great willingness to learn. A lot of the foods he is already eating, but this has given me some more ideas on what I can give him. Is there anything like certain or all preservatives to take out of his diet that may affect his consentration?

    • prakashkl profile image


      9 years ago from India

      Very useful information do my 2year old baby

    • profile image


      9 years ago

      This information was very helpful. I can now follow this to a better and healthier mind.

    • Purple Perl profile imageAUTHOR

      Esther Shamsunder 

      9 years ago from Bangalore,India

      Glad this hub enlightened you,crystolite.

    • crystolite profile image


      9 years ago from Houston TX

      Thanks for this useful information especially on the usefulness of egg to kids.Before now,I've actually thought that egg is only a protein which is only a body building food never know that it also has a role to play in the building of brain in kids.Thanks a lot for this information.

    • profile image


      9 years ago

      Very good article on Kids food. Happy to know that i have been feeding my children with some of these food.

    • Purple Perl profile imageAUTHOR

      Esther Shamsunder 

      9 years ago from Bangalore,India


      you are right when you say all parents do not follow this and yet their kids turn out smart. And yet, there is a growing concern that kids these days are more into fast food which is addictive and harmful. Parents need to consciously include such health foods into their family diet so that all members of family are benefit ted. O,and most degenerative diseases show up when you are old, so, prevention means eating the right foods right when you are a kid. I am glad you and your son are healthy and smart, because you eat healthy. Just make sure you know what is really healthy.

    • profile image


      9 years ago

      Iam so tired of hearing hippy mother nature talk about brain food or eat this do this. My son eats healthy he does not require all of this to stimulate his brain. My parents did not go out of their way to find me these things .Am an intelligent person with out eating these thing. Healthy food is great but do it because its healthy not because you believe specifically this will feed your brain.

    • rsusan profile image

      Rika Susan 

      9 years ago from South Africa

      This is a great hub, Purple Perl! If every parent follows this list, kids will thrive! It isn't that difficult to do. All it takes is being aware of the info. When it comes to the veggies part, what I love is that juicing makes it super-easy for young bodies to get maximum benefit from all the nutrients, as absorption becomes so instant and complete.

    • stwcar profile image


      9 years ago

      Great article, I think it might be worth reading more of your hubs, I will follow.

    • profile image


      10 years ago

      very good

    • twogroce profile image


      10 years ago

      Thanks for the hub. You supplied a lot of useful information. Great job!

    • profile image


      10 years ago

      Hey, I found this video about a healthy smoothie for kids.

    • JenDobson27 profile image


      10 years ago

      Great information! I'm not sure if I could get my kids to eat salmon, but they like the rest of the foods on the list.

    • Purple Perl profile imageAUTHOR

      Esther Shamsunder 

      10 years ago from Bangalore,India

      You are welcome, ahmadraza212.

    • ahmadraza212 profile image


      10 years ago from Pakistan

      very nice information dear.

    • Purple Perl profile imageAUTHOR

      Esther Shamsunder 

      10 years ago from Bangalore,India

      Thanks Dublin Classics for answering Melanie's Q. I hope other mos are benefited as well.

    • profile image

      Dublin Classics 

      10 years ago

      @ Melanie, if you encourage kids to eat fish from a young age it shouldn't be a problem. One way to make salmon more palatable to younger children who are not big fish fans is potato based fished cakes. Start off with a larger proportion of potato and serve with your child's favourite dipping sauce. If they like that, then gradually increase the proportion of fish each time you make them.

    • Purple Perl profile imageAUTHOR

      Esther Shamsunder 

      10 years ago from Bangalore,India

      ksorensen2003,Mama Sez , I am sure glad you liked this hub.

      I share your passion-It is Mom's responsibility to provide nutritious foods for brainy kids!

    • Mama Sez profile image

      Mama Sez 

      10 years ago from Canada

      Hi Purple Perl, I'm new here and my first hub focused on the importance of proper nutrition to kid's immunity to diseases and how we can help our kids improve their preference toward healthy food. Your list of super brain foods is indeed useful for parents with school age kids. These are all part of my kid's diet, probably the reason they are brainy, LOL.

      Very Informative! Thanks for sharing.

    • profile image


      10 years ago

      I would think serving a child salmon would be the hardest to do. Wonder what would be the best way to incorporate it into a kid-friendly meal?

    • ksorensen2003 profile image


      11 years ago

      I liked these food ideas and I will try them with my two children.

    • Purple Perl profile imageAUTHOR

      Esther Shamsunder 

      11 years ago from Bangalore,India

      Thanks for the kudos,DeBorrah! Glad you can use the info.

    • DeBorrah K. Ogans profile image

      DeBorrah K Ogans 

      11 years ago

      Well done! This was a great  informative article!  I have passed it on... I just had some salmon myself!

    • Purple Perl profile imageAUTHOR

      Esther Shamsunder 

      11 years ago from Bangalore,India

      Thanks Laughing Mom for stopping by.Glad that you found the list useful.

      Patty,I agree that unless allergic,all these foods can be liked by all children in any part of the globe,if mothers start early in incorporating them at mealtimes.And the joy of watching your kids becoming allrounders...,nay,SUPER KIDS!

    • Patty Inglish, MS profile image

      Patty Inglish MS 

      11 years ago from USA and Asgardia, the First Space Nation

      This is a very useful list. If kids start early enough, they will like all of these, unless allergic. Thumbs up.

    • Laughing Mom profile image

      Laughing Mom 

      11 years ago

      This has a lot of great information! All of these 'brain foods' would be easy to incorporate for us except salmon. My husband is the only one who eats fish around here.

      Thanks for sharing all of this.


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