Top 10 Healthy Food list for Kids Brain in 2020

Growing a kid is not an easy task. If you are a parent, then you can relate about this. This becomes more hard on how & what to give these kids to eat so that all their nutritional needs can be fulfilled in a single plate. 

Most of us are aware about all the foods needed for kids to their physical health. But when it comes to the mental growth of kids, then many of us are not fully aware about this. 

A healthy mind stays in a healthy body, but there are multiple things which influence the growth of a kid’s brain for better memory & concentration in studies, play & other activities in life. 

What’s so Special in Brain Health 

Brain is the most important organ in human body. The countless number of functions done by human brain needs energy, memory & fast reflexes. 

All these can be achieved by various foods which are to be included in the human diet to make your healthy brain consistent. 

Top ten Super Healthy Foods for Brain

So without talking more, let’s break down the list of top 10 healthy super food that influences the growth of children’s brains.

Salmon Fish

Salmon is a good source of Omega-3 fatty acids which is good for the brain’s growth & function. If a kid is getting good amount of fatty acids in his/her diet, then their mental skills will surely be improved. 


A human brain is comprised of nearly 60% of fat & Omega-3 is closely related to this fat. The two forms of Omega-3 Fatty acid i.e. Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA), helps in brain functioning. The Omega-3 fatty acid helps to build cell membranes and promote new brain cell formation. Salmon fish are eaten as sandwiches as a healthy food. 


Eggs are a very popular source of protein in human diets. It helps a lot in memory development. Actually eggs are rich in choline , DHA that helps in brain development a lot especially in kids. 

Leading Nutritionist has stated that Eggs provide fatty acids, proteins, Vitamin A & B12 and other important nutritional value which are far better than many other animal food products.

Eggs can be eaten in many ways like omelette, boiled eggs , scrambled eggs. Adding some spices over it creates a better taste while eating. 

Peanut Butter

Peanut Butter is a regular food eaten with bread. It is enriched with Vitamin E which acts as an antioxidant which protects nerve membranes. Thiamin is also a good nutrient which is responsible for providing glucose to the brain 

Peanut butter is used on a bread for better taste in breakfast generally. 

Whole Grains

Bread & other cereals provide excellent amount of energy, glucose which the brain needs. Also grains provide other vitamins which is good for the nervous system. Whole grains helps in prevention of inflammation in the brain which helps in memory preservation. 


Oats or Oatmeal is a popular source of brain health. It is known as the fuel of a healthy brain. Oats are rich in fiber that helps kids to replace the junk food out of their meal. Oats are rich in vitamins E, B complex, and zinc to help kids’ brains work their best.

Oatmeal is used as a base in many fruits like apples, bananas, blueberries or even almonds.


Berries are good for memory and it has other nutrients which helps in body nutrition. Berry seeds are comprised of Omega-3 fatty acids that helps in brain health. As we have already discussed above for the significance of Omega-3 Fatty acid for brain, won’t be repeating here. 

You can eat various berries like strawberries, cherries, blueberries, and blackberries. Always remember the color darkness of berries are more nutritious than light colored.  

Berries are eaten as smoothies or health snacks in your diet to make it healthier & tastier. 


Beans are good for heart and brain. If a kid eats beans regularly in his diet, then he can get energy, protein, complex carbohydrates, fiber, and vitamins and minerals with a single meal. 

It helps in keeping the high energy during the whole day. Kidney beans and pinto beans are generally those which people eat. It also has Omega-3 fatty acids that is good in brain health.

Beans are eaten as salad toppings, filler in lettuce wraps which makes it tastier and 

Colorful Veggies

Vegetables are the most important source of nutrition for all age groups. It provides us with antioxidants which helps the brain cells to stay healthy. The most recommended vegetables are tomatoes, sweet potatoes, pumpkin, carrots, or spinach.

Vegetables are eaten raw, fried , sauces and soups. There are countless ways in which vegetables are consumed. 

Replace the potato chips from your kid’s diet with potato wedges so that your kid stay ahead in all life long activities. 

Milk & Yogurt

Dairy products are one of the most natural products for human diet. It is a great source of Vitamin B which helps in growing the brain tissue, neurotransmitters, and enzymes.

Low fat milk & yogurt are good sources of protein & carbohydrates which are good for the brain. Teenagers and kids must be fed with dairy products to supply Vitamin D for them. 


Meat is known is many forms i.e. chicken, mutton & pork etc. Meat are a high source of iron. Iron helps a kid in getting maximum energy for all his daily work. Zinc is also a nutrient which helps in better memory for kids. 

As if you are vegetarian, then you must take the alternatives like black beans & soy burgers. Beans are rich in nonheme iron which needs vitamin C and eating with with peppers provides vitamin C also. 

Meat can be eaten as kebabs, grilled bean burgers or hamburgers which makes the meat tastier and better in eating it.  


Brain health is related to various aspects in life. Brain helps in memory, concentration & other logical based problems in life. 

Eating a healthy diet daily reduces the risk of various brain related problems like Alzheimer’s and Parkinson’s.

Foods are comprised of various nutrients discussed above which provided to brain for smooth working for the body. The brain cells called neurons structure can be improved with better lifestyle & diet.  

A brain boosting food must have following nutrients in it. These are

  1. antioxidants, such as flavonoids or vitamin E
  2. B vitamins
  3. healthful fats
  4. Omega fatty acids

Final Words 

At last , this post is ended with a saying “A mind is a terrible thing to waste”. So just keep all foods in your diet so that you can have better brain health for you kid. There are various combinations of all the food which can be made to make it tastier and make you kid eat them. 

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