Tips & Tools

Top Foods to Help Build a Healthy and Strong Brain in Children

During childhood, the brain grows very fast and requires nutrients more than any other organs in the body. The healthy development of the brain largely depends on the type of food we give to our children. Certain brain foods help in improving brain performance, IQ, memory and concentration – eventually affecting performance.

To encourage good eating habits at a young age and promote healthy brain power, here are some food to include in a child’s diet.

1- Eggs: Besides being rich in protein, eggs contain choline which is very important for concentration and memory cells development.

 Recipe tips: Try french pancakes or scrambled eggs with tomatoes and mushrooms.

2- Salmon:  A significant portion of the brain is made of omega-3 acids, mostly DHA, which are found in fatty fish like salmon. Omega-3 fatty acids

are needed to support the development of the brain in kids and help maintain brain function.

Recipe tips: Instead of tuna, make grilled salmon sandwiches with whole wheat bread and green vegetables.

3- Walnuts: They resemble human brain and are considered a very nutritional brain foods. They are rich in Omega-3 fatty acids and Vitamin E.

Recipe tips: sprinkle nuts over salads or add to food recipes like boiled rice and stuffed meat.


4- Avocado: Avocados contain monounsaturated fatty acids which coat the brain nerve cells  and help with the transfer of information between nerve cells.

Recipe tips: mashed avocado with banana, milk and honey. Add fruits on top for a delicious and healthy dessert.

5- Peanut butter: Kids love peanut butter and it is a good thing since it is rich with Vitamin E and thiamine which are good for nerves, and also glucose to provide energy.

Recipe tips: whole wheat peanut butter sandwich or as a fruit dip.

6- Oats/oatmeal: They are very rich in energy and considered ‘brain fuels’. Oats are filled with fibers which keep the kids filled up and prevent them from snacking on junk food.

They are also a good source of vitamin E and B and zinc all necessary for a healthy brain function.

Recipe tips: Oats can make an excellent breakfast with yogurt and fruit toppings.

7- Berries: They are rich in Vitamin C and their seeds contain Omega-3 fatty acids necessary for a healthy brain growth. The darker the berries, the richer they are in antioxidants.


Recipe tips: Smoothies or fruit lollies in summer with honey as a sweetener.

Avocado dessert

– 1 ripe avocado

– 1/2 banana

– 1/2 cup milk

– 3 tbs organic honey

– 100g strawberries

– 100g blueberries

– 100g cut mangoes

– 50g walnuts

– 50g almonds

– 50g ground pistachio

– 50g raisins


In a blender, put the avocado, banana, milk and honey together and blend until a smooth paste is formed. Put the paste in cups, and add the fruits and nuts on top. Add a hint of honey on top to glaze the nuts. Serve this colorful and nutritional dessert to kids preferably fresh.


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