Seven expert-approved ingredients for child brain health, as searches for ‘healthy kids foods’ rise

With the phrase ‘New Year, New Me’, thrown around every January, billions across the globe look for methods of self-improvement for the year ahead. It’s not just ourselves we’re looking to improve: the team at EDURINO reveal that British parents are even wanting to overhaul their children’s lifestyles in 2025 too, with searches for “healthy kids foods” rising 28% in the last week.* 

But with plenty of easy, processed, snacks available for your kids, it can be hard to decipher which recipes are best. 

Aside from the standard balanced meal, and our recommended 5-a-day, there are some extra ingredients parents can look out for when it comes to kids’ snacking – not only for their taste but also to aid their children’s development. 

With this in mind, early-years educational experts at EDURINO have worked with Lucy Upton, a qualified Paediatric Dietitian and Feeding Therapist at The Children’s Dietitian on brain-boosting ingredients.

Brigid Shine, EYFS teacher from EDURINO said: “Cooking and baking is a fun activity for all the family and while many parents may lean towards classic sweet treats for their recipes, these won’t add the nutritional value that can benefit and boost your child’s learning development. 

“Cooking and baking with these key ingredients is a great way to help with cognitive function and brain health, and getting your child involved in the preparation is also a key way to boost reading and motor skills!”

Seven brain-boosting ingredients for a smarter snack time

  1. Nuts –  Many nuts are rich in omega-3 fatty acids. Walnuts in particular are considered the best for supporting brain health and cognitive function. They have been found to help improve memory, learning skills and motor coordination. 

Lucy Upton said: “Nuts and seeds are fantastic for brain development and can take a central stage in various foods. Just make sure they are served appropriately for little ones, remember whole nuts should not be given to those under the age of 5.”  

Tip: Milled nuts like walnuts, pecans, almonds and hazelnuts are perfect for easy-to-make trail mixes, pairing them with more indulgent additions kids love like pretzels and chocolate. You can also make your own oat and nut granola bars, ideal for quick snacking and lunchboxes.

  1. Fish – A great source of healthy fats such as omega-3 fatty acids and docosahexaenoic acid (DHA), high-quality protein, vitamins and minerals. DHA, dubbed a “powerhouse for children’s brain development” by Lucy Upton, is essential for a child’s developing brain as well as their nervous system and vision. It’s also been said to boost IQ, especially in children!

Tip:  Salmon can be turned into fish fingers or nuggets to help entice even the pickiest of eaters!

  1. Blueberries – These antioxidant-packed berries have been shown to improve memory and protect the brain from oxidative stress. 

Lucy Upton added: “Think purple foods – dark red and purple foods contain a powerful antioxidant called anthocyanins, which are fantastic for brain health, memory and development.”

Tip: Incorporate blueberries into your kids’ favourite sweet treats like cupcakes, donuts and pancakes.

  1. Red cabbage – Supports brain development in children due to its rich content of antioxidants like anthocyanins, which protect brain cells – a previous study has linked anthocyanins to increased blood flow in areas of the brain linked to attention, language, and memory. 

It also contains vitamins such as K, C, and folate, essential for cognitive functions, memory, and cell growth. 

Its iron content aids oxygen delivery to the brain, enhancing focus and learning. Including red cabbage in meals provides these nutrients, supporting overall brain health and development.

Tip: Use your oven or air fryer to make roasted red cabbage crisps for a tasty snack.

  1. Pumpkin seeds – Lucy Upton said: “Seeds are fantastic for brain development”, research has shown they are a great source of zinc and magnesium, which can help with nerve signalling and memory enhancement. 

Tip: Create homemade cinnamon sugar pumpkin seedss for a light nutritional snack. Mix melted butter, cinnamon, salt in a bowl and pour over some pumpkin seeds. Spread evenly across some parchment paper and roast at 150°C for 40 minutes until light golden brown. 

  1. Oats – The perfect superfood that has a slow-releasing energy source. Oats help maintain focus and reduce sugar crashes in children. It can also help reduce snacking due to its high fibre content.

    Tip: Porridge and overnight oats can be the perfect easy breakfast, and with plenty of flavours and toppings to try, you can make sure your child never finds the dish boring!
  2. Oranges – High in vitamin C, which plays a key role in the production of neurotransmitters like dopamine, and essential for memory, learning, and mood regulation. 

They also contain antioxidants that protect brain cells from damage caused by oxidative stress, supporting long-term cognitive health. Additionally, their natural sugars provide a quick, healthy energy boost, aiding concentration and mental performance.

Tip: Make homemade orange and walnut granola bars for a great brain-boosting snack. Alternatively, oranges can be enjoyed on their own and are a staple fruit in any child’s diet, from clementines to easy peelers – children can help themselves from your fruit bowl!  

Brigid Shine, EYFS teacher from EDURINO comments:“Children’s brains develop rapidly, particularly in the early years. Diet plays a critical role in shaping their ability to focus, learn, and manage emotions. 

“Nutrient-rich foods like omega-3 fats, antioxidants, vitamins, and minerals are essential building blocks for a healthy brain. 

“Unfortunately, diets that prioritise sugary treats and processed snacks can lead to energy crashes and hinder mental performance. 

“It’s important to still treat yourself and your kids, but remember to do so in moderation while focusing on more nourishing ingredients, both for the body and the mind, and to involve children in the joy of preparing their own brain-boosting snacks.”

Image: Depositphotos

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