How Can Children Keep their Brain Healthy?

March is National Nutrition Month, a perfect time to consider our children’s brain health.

As parents, we want our children to be healthy, happy, and successful in life.

And having a healthy brain is foundational.

But how do we ensure our children’s brains are growing strong and healthy?

Nutrition and Brain Health

It’s no secret that what we eat affects our physical health, but did you know that nutrition also plays a vital role in brain function and development?

Here’s how you can support your child’s brain health through nutrition and diet. Ensure your child is consuming these regularly:

• Protein-rich foods – Protein is present in various foods, including meat, poultry, seafood, beans and peas, eggs, soy products, nuts, seeds, and dairy.
• Foods rich in Omega-3 fatty acids, such as fish, nuts, and seeds, can improve brain function and reduce the risk of cognitive decline.
• Antioxidant-rich foods like berries, dark chocolate, and even green tea can protect the brain from oxidative stress and improve memory.
• Vitamin A-rich foods can be found in liver, carrots, sweet potato, and spinach.
• B-vitamin-rich foods from whole grains, legumes, leafy-green veggies, nuts and seeds, meat, fish, eggs, dairy, potatoes, and other starchy vegetables, bananas, and avocados.
• Vitamin D-rich foods from the flesh of fatty fish, such as salmon, have it, as does cod liver oil and products fortified with it, such as fortified milk. 
• Iron-rich foods like lean meats, beans, and fortified cereals are essential for brain development and cognitive function.
• Zinc-rich foods, like oysters, meats, fish, dairy products, and nuts.
• Choline-rich foods, like meat, dairy, and eggs.
• Iodine-rich foods, from iodized salt, dairy products, seafood, and enriched grains.
• Whole grains, fruits, and vegetables provide essential vitamins and minerals that support brain health.
• Rule out Food Sensitivities – some children have food sensitivities, and these have been shown to impact brain health and cognitive ability. Get your child tested for the top allergens, such as dairy, gluten, grains, soy, eggs, shellfish, tree nuts, peanuts, and food additives and colorings, such as red dye #40.

Supplements for Brain Health

Want to take it a step further and ensure your child has the raw materials to grow a healthy brain? Check with your pediatrician about adding additional support for:

• Omega-3 supplements, such as fish oil, can improve brain function and reduce the risk of cognitive decline.
• Multivitamins that contain B vitamins, vitamin D, and iron can support brain health and cognitive function.

Physical Exercise and Activity

Regular exercise and physical activity can improve cognitive function. Kids don’t get out enough. They tend to prefer video games and scrolling indoors on tablets and phones.

See if you can get them interested in some fun physical outdoor activities, like a team sport, hiking, biking, skateboarding, or other outdoor fun.