The Best Foods for Supporting Your Child’s Cognitive Development
As a parent or caregiver, you want to ensure that your child has the right nutrition to grow, learn, and develop to their fullest potential. My goal is not to get families “through the day” with their meal planning- we want the kids (and us) to THRIVE. Cognitive development—the process by which children acquire skills like thinking, problem-solving, memory, and concentration—is directly influenced by the foods they eat. Brain development begins early in life, and what your child consumes plays a pivotal role in ensuring they have a sharp, focused mind. In this blog, we will discuss the key nutrients that support brain health, the importance of healthy fats, and offer meal ideas that are rich in cognitive-boosting foods to help your child thrive.
The nutrients that your child consumes throughout their life provide the building blocks for their brain development. Among the most important nutrients for cognitive function are healthy fats (an example being omega-3 fatty acids), iron, and antioxidants.
Healthy Fats for Brain Health
Healthy fats are an essential part of a child’s diet, especially when it comes to supporting brain development. The brain is made up of about 60% fat, and the right fats help ensure that nerve cells communicate effectively, enhance memory, and support overall cognitive performance.
Omega-3 Fatty Acids
Omega-3s are essential fats and a key part of a healthy brain. The inclusion of these healthy fats in your child’s diet can promote the formation of new brain cells and a proper communication between nerve cells and improve cognitive functions like memory and focus. DHA (docosahexaenoic acid), in particular has been shown to be vital for the growth of brain cells and synaptic plasticity (the ability of the brain to adapt and reorganize). In children, omega-3s have been shown to support better attention and improved learning capacity. Studies also suggest that omega-3s can help with conditions like ADHD and other cognitive or behavioral challenges.Salmon, mackerel, sardines, and trout are some of the best sources of DHA and EPA (eicosapentaenoic acid), the two primary forms of omega-3s. Ground flaxseeds are rich in ALA (alpha-linolenic acid), another type of omega-3 fatty acid, which the body can convert into DHA and EPA. Like flaxseeds, chia seeds are a plant-based source of omega-3s and are great for adding to smoothies or oatmeal.
Monounsaturated Fats
Monounsaturated fats help improve memory and cognitive function by promoting healthy blood flow to the brain. These fats are found in foods like olive oil, avocado, and nuts. Walnuts nuts are packed with ALA and are an easy snack to add to your child's diet. They also provide anti-inflammatory effects, which can protect the brain from damage caused by oxidative stress.1 Chang JP, Su KP, Mondelli V, Pariante CM. Omega-3 Polyunsaturated Fatty Acids in Youths with Attention Deficit Hyperactivity Disorder: a Systematic Review and Meta-Analysis of Clinical Trials and Biological Studies. Neuropsychopharmacology. 2018 Feb;43(3):534-545. doi: 10.1038/npp.2017.160. Epub 2017 Jul 25. PMID: 28741625; PMCID: PMC5669464.
2. Iron
Iron is a crucial mineral for cognitive development because it helps transport oxygen to the brain, which is essential for brain function. It is needed for energy metabolism to reduce fatigue and is required for myelination of nerve cells. Iron is a cofactor in the synthesis of dopamine, which influences emotional behaviour and cognition. It is no surprise that studies have linked anxiety to insufficient iron. Iron deficiency, especially in young children, can lead to cognitive impairments, reduced attention span, and problems with learning and memory. Ensuring your child gets enough iron can support their overall brain development and improve their ability to focus and learn. Find ways to include foods rich in iron in your family meals:
Lean Meat and Poultry: Beef, chicken, and turkey are great sources of heme iron, which is more easily absorbed by the body than plant-based iron.
Beans and Lentils: These plant-based foods are rich in non-heme iron and are a great option for vegetarians.
Spinach and Dark Leafy Greens: While the iron in plant-based foods is less easily absorbed, pairing them with Vitamin C-rich foods (like bell peppers or oranges) can enhance absorption.
Tofu and Tempeh: These soy-based products are excellent sources of plant-based iron and provide a variety of additional nutrients.
2 Duarte-Silva E, Maes M, Alves Peixoto C. Iron metabolism dysfunction in neuropsychiatric disorders: Implications for therapeutic intervention. Behav Brain Res. 2025 Feb 28;479:115343. doi: 10.1016/j.bbr.2024.115343. Epub 2024 Nov 17. PMID: 39557130.
3. Antioxidants
Antioxidants are compounds found in fruits and vegetables that help protect the brain from oxidative stress and inflammation. Oxidative stress occurs when there’s an imbalance between free radicals and antioxidants in the body, which can damage brain cells and impact cognitive function. A diet rich in antioxidants (such as vitamin A, C, D, E, selenium) supports memory, concentration, and overall brain health.
Berries: Blueberries, strawberries, and raspberries are high in antioxidants called flavonoids, which support memory and cognitive function.
Dark Chocolate: Dark chocolate (with at least 70% cocoa) contains flavonoids and other antioxidants that improve blood flow to the brain, boosting focus and cognitive function.
Leafy Greens: Vegetables like kale, spinach, and Swiss chard are full of antioxidants like lutein and zeaxanthin, which help protect the brain.
Meal Ideas for Cognitive Support
Creating meals that support your child’s cognitive health doesn’t have to be complicated. Try this few simple, nutrient-dense meal ideas that can easily incorporate these brain-boosting foods.
Brain-Boosting Breakfast Smoothie combining antioxidants, healthy fats, and protein. Blend blueberries, spinach, chia seeds, flaxseeds, Greek yogurt, and almond milk for a tasty breakfast.
Avocado on Whole- Grain Toast with a Side of Scrambled Eggs: mash the avocado with a pinch of salt and pepper, and spread it on top of the toast. Scramble the eggs and serve alongside.
Antioxidant-Rich Berry and Walnut Salad: mix berries (strawberries, blueberries, raspberries), walnuts, spinach, feta cheese, and honey for a refreshing salad.
Vegetable Frittata with Sweet Potatoes: Sauté the veggies (onion, bell peppers and spinach) and cooked sweet potatoes. Beat two eggs and pour over the mixture the bake until set to enjoy a meal rich in antioxidants and vitamin A (sweet potatoes) and choline (eggs).
Chia Seed Pudding with Mango and Almonds to add omega-3s (chia), vitamin C and antioxidants (mango), and healthy fats and vitamin E (almonds) to your day. Mix chia seeds with almond milk and a touch of honey. Refrigerate overnight. Top with diced mango and sliced almonds
Conclusion
Supporting your child’s cognitive development through nutrition is one of the most powerful ways you can help them succeed academically and socially. By providing foods rich in brain-boosting nutrients like omega-3s, iron, antioxidants, and healthy fats, you can ensure that their brains are getting the fuel they need to thrive. Ideally, you should be able to get all this nutrition from food, but there are many factors influencing this result and because of this supplements can be useful for various amounts of time. You can join Fullscript for free, an online databasing for the highest quality, professional-grade supplements and nutraceuticals. By using the Family Wellness Nutritionist’s link (https://ca.fullscript.com/welcome/familywellnessnutritionist) , you will get 10% of your order and will be able to access my dispensary with my recommended choices.
Meal planning doesn’t have to be complicated—simple, nutrient-dense meals that incorporate these brain-supporting foods can easily become part of your family’s daily routine. The key is variety—mixing up meals with a balance of these nutrients ensures that your child is getting all the cognitive benefits they need to thrive. The early years of a child’s life are critical for brain development, so by prioritizing these foods, you are setting them up for lifelong success.
3 Carlsen MH, Halvorsen BL, Holte K, Bøhn SK, Dragland S, Sampson L, Willey C, Senoo H, Umezono Y, Sanada C, Barikmo I, Berhe N, Willett WC, Phillips KM, Jacobs DR Jr, Blomhoff R. The total antioxidant content of more than 3100 foods, beverages, spices, herbs and supplements used worldwide. Nutr J. 2010 Jan 22;9:3. doi: 10.1186/1475-2891-9-3. PMID: 20096093; PMCID: PMC2841576.
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