Childhood is when we lay a foundation of knowledge that helps us navigate the rest of our lives. As parents it is our duty to help our kids achieve their full potential. Research has found that certain foods can help support your child’s brain function through a multitude of mechanisms. Here’s a list of foods that boost brain power:


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1) Green and leafy vegetables

These foods promote cognitive development and are full of nutrients essential for brain health such as vitamin K, lutein, folate, and beta carotene. They also exert a protective effect on the brain through the abundance of anti-oxidants. Some such leafy greens are kale, spinach, collards, amaranths, arugula, Swiss chard, bok choy, etc.

2) Cruciferous vegetables 

This includes vegetables like broccoli, cauliflower, cabbage, Brussel sprouts, etc. These veggies contain sulforaphane compounds that stimulate the repair of nerve tissue in the brain. Additionally, they contain vitamin K that can strengthen cognitive abilities.

3) Root vegetables

This includes carrots, beets and related veggies. These veggies are packed with antioxidants like carotene which neutralize free radicals float and protect the brain from stress and cognitive decline.

4) Berries

Berries are nature’s candy, but that’s not all. They are filled to the brim with flavonoids – the natural plant pigments with a plethora of antioxidant and memory boosting effects. Next time you go grocery shopping, load up on some blueberries, blackberries and strawberries!

5) Walnuts

While all nuts have proven benefits for the brain, nothing outshines the walnut. They are full of omega-3 fatty acids, called alpha-linolenic acid (ALA) and docosahexaenoic acid (DHA). These compounds have been linked to good brain health and improved cognitive performance and reasoning skills.

6) Avocados

Avocados are creamy, delicious and full of good fats. These fats help in healthy blood flow and also contain omega-3 fatty acids. Through this combined effect, avocados can help support the health of the central nervous system.

 7) Tomatoes

The bright red hue of tomatoes is often attributed to the presence of lycopene. Lycopene is a strong antioxidant that exerts protective effects on the cells in your body including nerve cells. To optimise absorption, cook the tomatoes before eating. Other foods like papaya, watermelon and pink grapefruit are also rich in lycopene.

8) Pumpkin seeds

These seeds are often overlooked or discarded because of how unassuming they look. But, these seeds are richer in zinc than almost any other common foods. Zinc is vital to enhancing memory and thinking ability. The benefits don’t end there, these seeds are full of vitamins and the amino acid – tryptophan. Tryptophan is a precursor substance of the mood regulation brain chemical – serotonin. 

9) Turmeric

Studies have found that consuming turmeric may help in the regeneration of brain tissue. In many cultures, turmeric is attributed to boosting and maintaining brain function and memory. It is very easy to incorporate it into most dishes because of its relatively neutral and mild flavour. 

10) Sea vegetables

Sea vegetables like kelp and seaweed contain iodine, which is seldom found in natural sources.  Seaweed also contains taurine, which is an amino acid that stimulates the release of the neurotransmitter that helps us support cognition.

11) Beans and lentils

These foods are some of best dietary sources of magnesium, vitamin B complex, iron and zinc. Consuming these as a part of a regular diet keep the brain receptors in top condition and improves memory and recall. Additionally, these release energy slowly and can help sustain concentration for longer periods of time.


Fruits, vegetables, nuts, seeds mentioned here are rich in the nutrients required for optimal growth and development of your child’s brain. Include a variety of these foods in your child’s plate, they will make their brain sharper and smarter.  


Foods linked to better brainpower. Harvard Health.
Accessed on 28-06-2021

Brain Foods That Help You Concentrate. Web MD.
Accessed on 28-06-2021

4 Types of Foods to Support Memory. Eat Right.
Accessed on 28-06-2021

9 Foods that can keep your brain sharp. Ezra Medical.
Accessed on 28-06-2021

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