Toddlers learn quickly and absorb new information like sponges. But did you know that brain development begins long before a child can walk and talk?Brain cells multiply rapidly while a baby develops in the womb. The brain continues to grow throughout infancy as motor functions such as balance and coordination develop.
During toddlerhood (ages 1 to 3 years), the brain increases cognitive abilities, namely how quickly a child can interpret and convey information to perform complex tasks.
During this peak growth period, nutrition plays a crucial role. For toddlers, a lack of proper nutrition can negatively impact cognitive development.
Important nutrients for baby’s brain development
While all nutrients are important for brain growth and function, some play a greater role in early brain development than others. According to UCLA Health , the American Academy of Pediatrics’ Committee on Nutrition recommends certain nutrients for healthy brain development in toddlers:
- Choline
- Folate
- Iodine
- Iron
- Long-chain unsaturated fatty acids, such as omega-3 fatty acids
- Protein
- Vitamins A, D, B6 and B12
- Zinc
Furthermore, the brain is a very greedy organ, the first organ in the body to absorb nutrients from the food we eat, according to Bethany Thayer, MS, RD, a Detroit-based nutritionist and spokesperson for the American Dietetic Association (ADA).
“Feed the body junk food, and the brain will inevitably suffer,” he said, as quoted by WebMD.
So, what foods can improve memory and focus in children? Check out the list below:
1. Eggs
Eggs are rich in vitamins and other nutrients that support brain health. Choline, found in egg yolks, is a key component of cell membranes, which the body uses to create important neurotransmitters and cell membrane signals.
It has been shown to play a vital role in fetal or infant brain development. Research shows that choline improves mental function and memory development. Eggs are also a good source of protein and help children feel fuller for longer.
2. Lean meat
The iron in meat protein helps supply oxygen to the brain, and iron deficiency is sometimes linked to cognitive development and attention deficits. Lean meats like chicken and turkey, as well as seafood like tuna and shellfish, are good sources of iron.
Consuming iron along with vitamin C will help it be absorbed efficiently. Lean meat is also a rich source of zinc, which helps regulate communication between nerve cells in the brain.
3. Fatty fish
Omega-3 fatty acids are one of the most important nutrients for ensuring proper brain function. So it’s no surprise that mackerel, salmon, tuna, and sardines are among the best brain foods.
Fatty fish are excellent sources of the omega-3 fatty acids EPA and DHA. DHA, in particular, plays a crucial role from childhood to adulthood in memory and learning, attention and focus, emotional and behavioral health, and improves blood flow to the brain.
4. Broccoli
Broccoli is a vegetable rich in sulforaphane, which gives broccoli its distinctive aroma. Laboratory studies have found that this compound may help reduce the risk of brain disease and inflammation.
According to GoodRX, sulforaphane is excellent for the brain because it can penetrate the blood-brain barrier, the network of blood vessels, and the tissues that protect the brain. Other examples include cruciferous vegetables like cauliflower, cabbage, bok choy, and Brussels sprouts.
5. Milk, yogurt, and cheese
Milk, yogurt, and cheese are rich in nutrients because they contain protein and fat-soluble vitamins A, D, and B. All of which are essential for brain tissue growth and the communication of brain chemicals and enzymes. According to BBC Good Food, studies show that those who consume dairy products 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 doesn’t like milk, don’t worry, there are other ways to incorporate dairy products into their diet. For example, use milk instead of water when making porridge, serve yogurt as a dip for fruit, or sprinkle grated cheese on pasta.
6. Whole grains and oats
Oats and whole grains are excellent sources of fiber, keeping children feeling full and energized for longer. They help regulate the release of glucose into the bloodstream, preventing spikes in blood sugar levels that can lead to decreased energy and concentration. Whole grains and oats are also good sources of nutrients, including vitamins E and B, potassium, and zinc, which help children’s brains function optimally.
7. Avocado
Avocados are rich in various nutrients, including folate, vitamin E, and vitamin K. So it’s no surprise that avocados are touted as brain food. Several studies have linked avocados to improved memory and cognitive function.
