Food & Health

Kids’ Nutrition: The Brain Food

Milk for ChildrenWe are often concerned about the amount of food that our toddlers are eating. But how many of us really consider the quality of their food? Don’t worry if you are not, it’s never too late to look into it now.

Many nutritionists believe that the food that we eat directly affect the way our brain performs, sharpen our memory and boost our IQ. They have a significant effect on how our children develop and grow.

In order to raise smart kids, we must feed them with the right food. These are some of the super charged brain food which should be part of our children’s diet.


1. Anti-oxidants rich food – dry nuts, beans, berries and colorful vegetables
Natural anti-oxidants protect the membranes of brain cells against free radicals. Macadamia and almonds are recommended but not ground peanuts as they often result in allergic reactions.

2. Omega-3 fatty acids fish, olive oil and avocado
Omega-3 fatty acids are the most important and critical feed ingredients that can help boost brain and cognitive development in our children. These fatty acids are found in cold water fishes like salmon and tuna, and in plant materials like avocado, flaxseed oils and nuts like almonds and walnuts.

3. Whole grains whole wheat bread
Whole grains are known to improve memory functions in growing children. They contain a large amount of Vitamin B that can help enhance memory retention and recall abilities in children.

4. Iron rich food lean meat, whole wheat and almonds
Iron rich foods can help improve mental alertness and enhance energy levels in our children. Lean meat, red meat, sea foods, clams, whole wheat, dried cherries, golden raisins and almonds are rich sources of iron.

5. Eggs
Egg yolks have a high amount of choline – a nutrient in the B vitamin family – which helps in memory development. The best way to eat is soft boiled. Frying or hard boiled will destroy its protein.

6. Yogurt
This semi-solid food is a good source of protein, B and D vitamins for growing children. It is vital for the growth of brain tissue and neuro-transmitters.

7. Water
Drinking water is a very good habit and it can help retain concentration and motivation levels.

Kids – they are what they eat. Let’s add these brain foods into their diet that will benefit them through life!

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  • Nayli

    Dear mummies,

    Recently, I bought a yoghurt maker as my little gal loves to eat yoghurt. Thought of trying to make my own yoghurt but still not too sure what to mix it with as its kinda taste a little too sour. Anyone out there with any ides what to mix it with so that it will not be too sour for my gal? Btw, she’s turning 23 months on the 29th August (born on 29th Sept 2007).

    • Emily

      Hi Nayli,
      I’m unable to provide advise on making yoghurt. I’m currently feeding Edison with Dutch Lady yoghurt. They are very creamy and tasty, my boy loves them.

  • Nayli

    Hi, Emily

    Thanks for reply. Btw, I enjoyed surfing your website. Lots of stuff to read on. I’m going to try the bento making. Looks good. My gal doesn’t want to eat nowadays…

    • Emily

      Hi Nayli,
      Thanks for visiting my blog & I’m glad to hear that you enjoy reading it.. 🙂
      Beautiful bentos will definitely help the picky eater to eat more.. I’m going to try it out soon after I get all my tools..