Discover more about healthy eating, including 10 foods to boost your brain power, five ways food affects your brain and our top mood-boosting recipes.
1. Oats and wholegrain bread
May improve concentration and focus
Packed with carbohydrates, wholegrains provide essential glucose and energy to fuel the brain. They are also a useful source of B vitamins, which help nourish the nervous system, as well as being high in fibre, which regulates the glucose supply to the body. Numerous studies have shown that a breakfast rich in wholegrains improves short-term memory and attention span, when compared with white, refined versions of carbohydrates or no breakfast at all.
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Foods to try include oats, wholemeal or rye bread, as well as quinoa and buckwheat.
Start your child’s day with filling porridge, wholegrain crackers with mashed avocado or banana are another great choice; hummus with wholegrain pitta is an easy one for lunchboxes; or swap white rice for the brown variety at dinner time.
Find out all you need to know about carbohydrates.
2. Eggs
May help with recall and memory
Children’s brains are developing at a significant rate, especially during the first year of their life. Choline is a very important vitamin that plays an integral role in this, as it is vital for memory and recall. Rich in choline, the yolk of an egg almost meets the daily needs of children up to eight years. Eggs are also a complete protein and contain iron, folate and vitamin A – all of which are important for growth, repair and development. Unless there is an allergy encourage your kids to eat eggs regularly.
Hard boiled eggs mixed with a small amount of mayonnaise are perfect in a sandwich, or try French toast as a weekend treat.
Easy cheesy frittata
Just-egg sandwiches
Baked dippy eggs
Dippy eggs with Marmite soldiers
Read up on the health benefits of eggs.
3. Oily fish
May promote healthy brain function
High in omega-3 fatty acids which are vital for brain development, oily fish offer plenty of benefits. Some types of omega-3 are the most abundant fat found in the brain. Interestingly, studies showed they may help behavioural problems due to their role in neurotransmitter function. Other studies have linked poor reading ability with low levels of omega-3, and supplementation with improved memory function.
Salmon, mackerel, fresh tuna, trout and sardines are great sources of omega-3 fats so should be eaten once a week. Try substituting one of your children’s meat dishes to include one of these healthy fish meals.
Fish cake fingers
Feel-good fishcakes
Tangy tuna burgers
Fish pie bites
Super healthy salmon burgers
Discover more food sources of omega-3.
4. Blackcurrants
May reduce anxiety and stress
Optimal vitamin C levels are thought to increase mental vitality while other studies demonstrate that vitamin C may be useful for managing anxiety and stress.
Blackcurrants are one of the best sources of vitamin C along with red peppers and broccoli as well as oranges and other citrus fruits.
Blackcurrant compote
Very-berry oat crumble
Discover more about why we need vitamins.
5. Pumpkin seeds
May enhance memory and boost mood
Rich in zinc, a mineral needed for memory and thinking skills, pumpkin seeds are also a useful source of stress-busting magnesium, B vitamins and tryptophan, the precursor to the good mood chemical serotonin.
Other useful food sources include beef, chickpeas and nuts, including cashews and almonds.
Roasted pumpkin seeds
Pumpkin seed butter
Read more about the health benefits of pumpkin seeds.
6. Broccoli
May improve brainpower
Broccoli is a useful source of vitamin K, which is known to enhance cognitive function and improve brainpower. Researchers have also reported that because broccoli is high in compounds called glucosinolates, it helps slow the breakdown of the brain chemical, acetylcholine, which we need to keep our memories sharp.
Other cruciferous vegetables rich in these compounds include cauliflower, kale, cabbage and Brussels sprouts, whilst you can obtain vitamin K from fermented foods, hard cheese and prunes.
Cheesy broccoli pasta bake
Discover more about the health benefits of broccoli.
7. Milk, yogurt and cheese
May lead to better brain function
Milk, yogurt and cheese are nutrient dense as they’re packed with protein and fat-soluble vitamins A, D and B – all of which are essential for the growth of brain tissue and the communication of brain chemicals and enzymes. Studies suggest those who consume dairy three times a day have higher levels of a protective compound called glutathione which appears to protect the brain as we age.
If your child isn’t a lover of milk, don’t worry, as there are other ways you can add dairy to their diet: use milk instead of water when making porridge, serve yogurt as a dip for fruit or sprinkle grated cheese into pasta.
Cheesy broccoli pasta bake
Rarebit toasts
Macaroni cheese
Discover the health benefits of Greek yogurt.
8. Nuts and nut butter
May help improve accuracy and reaction time
Nuts are nutrient dense and contain a number of components which are good for brain health, especially walnuts. Nuts include mono- and poly-unsaturated fats, B vitamins, minerals and protective plant compounds.
Homemade almond butter
Learn more about the health benefits of nuts.
9. Beans
May help concentration
High in protein and fibre as well as vitamins and minerals, beans are an excellent food choice for kids. Not only do they release their energy slowly, but they help maintain concentration in the classroom.
Sprinkle mixed beans over salad, try them mashed and spread on a pitta or combine with shredded lettuce and cheese to make the perfect sandwich filler. Swapping them for meat occasionally also makes a great dinner choice.
Mexican bean burgers
Cheesy veg burgers
Jacket potatoes with home-baked beans
Smashed bean dip
Find out more about the best vegan protein sources.
10. Lean meat
May help to maintain focus
As well as key fats, like omega-3 fats, our brain needs certain micronutrients including iron, zinc and vitamin B12, these are found in plentiful amounts in animal-sourced foods like lean meats. Low levels of iron in particular may be linked to hyperactivity in children.
For vegetarians, plant sources of iron should be combined with vitamin C-rich foods to promote iron absorption. Useful combinations include spinach and orange, kale and peppers, lentils and tomatoes.
Best spaghetti bolognese
Lentil ragu
Spicy beef taco bowl
Learn more about iron-rich foods for vegetarians.
You may also be interested in...
School packed lunch inspiration
Behaviour in children: how diet can help
Healthy eating: What older children need
Eating for exams
This article was last reviewed on 9 May 2024 by Kerry Torrens.
Emer Delaney BSc (Hons), RD has an honours degree in Human Nutrition and Dietetics from the University of Ulster. She has worked as a dietitian in some of London's top teaching hospitals and is currently based in Chelsea.
All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
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