The best foods for children’s brain development

As your child grows, they need foods that nourish their brains and help them absorb and retain information as they go through key development processes.

Let’s explore the top foods for children’s brain development, when to introduce them, and fun, easy ways you can serve them to support your child’s growing mind. 

Why brain food matters

Brain foods are foods that support better brain function and development. 

Eating brain foods is especially important for children, as they assist brain growth and development. These foods improve many aspects of a child’s life, including their memory, focus, concentration, and problem-solving abilities.

As your growing child soaks up new information, they need to eat foods packed with brain-boosting nutrients. Not getting enough of these nutrients can slow or disrupt cognitive development, which can have long-term effects on their growth and learning abilities.

What nutrients do children need for brain development?

While a healthy, balanced diet is recommended for children, some nutrients are especially important for brain development.

• Zinc plays a key role in the development of neurons (brain cells) while helping children learn, memorise, and self-regulate their emotions.  
• Iron supports children in growing and learning by helping the production of muscle cells and red blood cells that carry oxygen through the body. 
• Protein helps memory, learning, and concentration. For children’s brains to function properly, they need amino acids, which are found in protein foods.  
• Choline is involved in problem-solving, attention, and memory by impacting major brain processes. 
• Folate is a B vitamin that helps make new cells and DNA, impacting cognitive functioning in children.
• Iodine supports the development of sight, hearing, smell, taste, and touch while helping regulate growth and metabolism. 
• Vitamin A contributes to a healthy immune system, helps brain function, and plays an important role in vision.  
• B vitamins are linked to better brain function and the ability to learn, keeping neural connections (cells talking to each other) sharp. 
• Vitamin C supports iron absorption and maintains the nervous system health, helping children walk, speak, and learn. 

The best foods for your children’s brains

These foods will support your children’s brain development, letting them grow into healthy learners. 

1. Green leafy vegetables

Main nutrients: Iron, Vitamin A, Vitamin B6, Folate

Leafy greens such as kale, spinach, lettuce, and broccoli are packed with vitamins and are one of the best sources of iron and folate. These vegetables are also low in calories and don’t contain much sugar, helping to support a child’s healthy weight.

What age to introduce: You can gradually introduce leafy greens to babies as young as 7 or 8 months old. 

Child-friendly ways to serve 

Most green leafy vegetables can be easily blended into smoothies or baked into dishes like pancakes. 

Kale and spinach, in particular, have a mild taste that can be easily masked or added sparingly to your child’s favourite meals. Try adding finely chopped or blended greens to tomato sauce for pasta and soups since this won’t change the flavour too much. One of our staples at N kitchen is the kale bubble and squeak. 

For babies, we suggest steaming green veg like broccoli to prevent choking. In our guide to baby-led weaning, we discuss other ways to safely introduce vegetables, encourage self-feeding, and make mealtimes both nutritious and enjoyable.

2. Berries

Main nutrients: Vitamin C, Folate, Vitamin A

Berries such as blueberries, raspberries, and strawberries contain plant compounds called anthocyanins (deep red, blue, and purple pigments) that improve brain function. Consuming these fruits can improve blood flow to the brain and even help children’s memory and concentration.  

What age to introduce: Babies older than 12 months can have up to ½ cup of fruit a day, but you can introduce berries to babies as young as 6 months. 

Child-friendly ways to serve 

Boiling berries softens them for babies, making them safer to eat and reducing the risk of choking. It also helps remove any lingering pesticide residue. Or, you can gently press the berries with your finger to make them easier for little ones to try.

Mixing berries into soft foods like yoghurt or porridge makes them easier to scoop and eat. Baking blueberries into muffins or pancakes softens them further and makes them more appealing for picky eaters. 

3. Yoghurt 

Main nutrients: Protein, B Vitamins, Iodine

Unflavored, pasteurized yoghurt, like Greek yoghurt, is a rich source of protein and iodine, helping support your children’s brain growth. Yoghurt is also easy to add to your child’s diet, whether through spoon-feeding or as a snack.

What age to introduce: Yoghurt can be one of the first foods you offer your baby when they start solids – around 6 months old. For toddlers, you can serve yoghurt around three times a day, with a total of up to 2 cups daily.

Child-friendly ways to serve 

If your child isn’t a fan of plain yoghurt, mixing in fruits can make it more fun, especially fruits that change colour, like berries. Adding applesauce is another excellent way to naturally sweeten it while keeping the texture smooth. Or give our fruit compote with granola and yoghurt a try.

4. Egg 

Main nutrients: Vitamin A, Choline, Iron, Folate, Protein 

Eggs are affordable, nutrient-rich foods that can be included in many breakfasts, lunches, dinners, and snacks. They’re high in protein, with around 6 grams per egg, helping support your child’s growth and development. 

Just two eggs a day also provide enough choline to meet the daily needs of children under 9.

What age to introduce: Eggs are usually introduced to babies along with other solid foods (around 6 months).

Child-friendly ways to serve  

Omelettes are simple meals that can be easily customized, and adding small diced vegetables gives them extra flavour. At N, we serve our Spanish tortilla recipe.

If your child enjoys eggs on their own, hard-boiled or poached eggs are a great option since they don’t require added oils.

When serving eggs to babies, mash the yolks and whites together to create a soft, easy-to-eat texture. You can also mix them with breast milk, formula, or mashed avocado for extra creaminess.

5. Fish 

Main nutrients: Iron, Iodine, Zinc, Protein 

Fish provide lots of nutrients and healthy fats to support your child’s brain development. The best fish for children will be low in mercury, such as anchovy, cod, haddock, herring, salmon, sardine, trout, tuna, and whitefish. 

What age to introduce: You can give babies small amounts of fish at about 6 months. Children aged 4 to 7 should eat a serving of 56 grams of fish once or twice a week. For ages 11 and up, the recommended serving of fish is 113 grams (the size of an adult palm). 

Child-friendly ways to serve 

Mild fish like cod and salmon are great options for toddlers who may not enjoy a strong “fishy” taste. Adding a touch of sweetness, like a dash of lemon juice or mashed sweet potato, can make fish more appetising. Take a look at our harissa cod with couscous recipe for inspiration.

Fish is also a great option for spoon-fed weaning, as it naturally flakes apart, making it easy for babies to eat while they develop their chewing skills. Try steaming instead of grilling or frying your fish to keep it soft and moist. 

6. Whole grains

Main nutrients: Vitamin A, B Vitamins, Iron, Zinc

Whole grains offer plenty of nutritional benefits and are easy to include in your child’s diet. Common whole grains include brown rice, quinoa, barley, oats, pasta, and bread.

Experts suggest that one-quarter of your child’s meals or snacks should be whole grains.

What age to introduce: Start introducing whole grain in the form of infant cereal at around 6 months. Children aged 12-24 months should get about ⅔ of their grain intake from whole grains.

Child-friendly ways to serve 

Oatmeal is a healthy meal that’s easy for young children to eat. 

We also suggest slowly making simple swaps to whole-grain alternatives. 

Use whole grain flour for baking or begin adding whole oats to muffins, cookies, and other baked goods.

Whole grain brown rice is a great side for toddlers. If your child doesn’t like the nutty flavour of brown rice, try mixing small amounts with their usual white rice.

You can serve whole grain brown bread for sandwiches. Or mix whole grain breakfast cereal with your child’s yogurt for a healthy, crunchy snack.

7. Nuts and Seeds 

Main nutrients: Vitamin B6, Folate, Zinc, Iron, Protein

Nuts like almonds, brazil nuts, cashews, hazelnuts, and walnuts are a good source of dietary protein as an alternative to animal protein. They also contain omega-3 fatty acids, which are important for cognitive function. 

Seeds, like flaxseeds and chia seeds, contain similar healthy fats and are rich in other nutrients like zinc and iron.

What age to introduce: We recommend giving your baby nuts around 4 to 6 months old, soon after they start eating other solids. 

Some research has shown that early introduction to allergenic foods like nuts can reduce the risk of allergies later in life. But, avoid giving your child whole nuts until they are over 4 years old, since they can be a choking hazard. 

Child-friendly ways to serve 

Blending unsweetened peanut butter and warm water will give you a light and fluffy puree to serve to your baby on a spoon. 

For young toddlers, lightly toasted bread or pancakes with a thin smear of peanut butter make an enjoyable snack. 

You can also add finely chopped nuts or seeds to any smoothie, yoghurt, or oatmeal for children over 20 months. 

Though N is nut-free, there are many different ways families can incorporate them at home. However, our chefs include plenty of seeds in our varied, nutritious meals. 

Nourishing young minds, every day

At N, we make it easy to ensure your child is getting the nourishment they need. 

Our nursery food is freshly prepared each day, offering a balanced mix of plant-based meals, sustainably sourced proteins, and brain-boosting ingredients.

Looking for the right early years environment for your child? Explore our UK nursery schools, where learning and nutrition go hand in hand.