Fatty fish
Salmon, mackerel, and tuna are rich sources of omega-3 fatty acids, which are important components of nerve cell membranes. Research from the American Academy of Neurology shows that children who consume enough omega-3s have better learning abilities and superior memories than children who do not.
Egg
Eggs contain choline, an essential nutrient that helps improve memory and boost brain function.
According to the National Center for Nutrition and Health (NCCIH), supplementing choline through foods like eggs can enhance concentration and support brain development in the early years of a child's life.
Walnut
Walnuts are high in omega-3 fatty acids and polyphenol antioxidants, which help protect brain cells from damage.
Regular consumption of walnuts can improve learning ability and increase reflexes in children.
Butter
Avocados are a source of healthy unsaturated fats, which help increase blood flow to the brain.
According to the American Heart Association (AHA), avocados contain vitamin E and lutein, two nutrients that help protect nerve cells, enhance memory and logical thinking.
Berries
Blueberries, strawberries, and raspberries are rich in flavonoid antioxidants, which help improve concentration and boost long-term memory.
Research from the American Journal of Clinical Nutrition (AJCN) shows that children who consume berries regularly are able to learn and process information faster.
Whole grains
Whole grains like oats, brown rice, and whole wheat bread provide glucose, the brain’s main source of energy. They’re also rich in B vitamins, which help maintain healthy nerve function.
According to the British Dietetic Association (BDA), adding whole grains to breakfast helps children concentrate better in their studies.
Milk and dairy products
Milk and yogurt are rich sources of protein, calcium and vitamin D, which support brain and nervous system development.
The American Academy of Pediatrics (AAP) recommends that children consume milk daily to improve cognitive function and enhance learning ability.
