A baby’s diet plays a crucial role in their brain development. Therefore, it is interesting to learn about the types of food that are considered brain food for babies.
A baby’s crucial brain development continues till they reach three years. At this age, they start reacting to their surroundings, thinking, learning, and solving problems. Exposure to activities such as sports, music, and exploring their surroundings may aid their gray matter functions. In addition, the brain cells require nutrition to mature optimally. Foods rich in vitamins, minerals, proteins, and healthy fats support neuronal growth and help maintain healthy brain cells (1).
Australia-based dietician Skye Swaney opines, “All vitamins are important for healthy development in children, but adequate intake of vitamins A, B6, B9 (folate), B12, and D are crucial for brain development. In most cases, children should be able to get the vitamins they need from a balanced diet, rather than needing supplements.”
Continue reading to learn more about food substances that can boost brain development in children and provide them with nourishment to help them become smart and intelligent.
12 Best Foods To Boost Brain Development In Babies:
Here are 12 foods you can feed your child during their early childhood to help boost your child’s brain power and IQ.
1. Greek Yogurt:
This acts like a super baby brain development food. Greek yogurt keeps the brain cell membranes flexible, it aids in the functioning of the synapses in sending and receiving information. The B complex vitamins in Greek yogurt are necessary for the growth of brain tissues and neurotransmitters (2).
2. Cucumbers:
Cucumber is a fiber-rich food that contains several other nutrients and phytochemicals. Some animal studies show that flavonoids, choline, agmatine, and other polyamines in cucumber seeds may aid brain function (3) (4). Hence, adding cucumber to a baby’s well-balanced diet can be a good way to support their cognitive development.
3. Other Vegetables:
Vegetables that have rich, deep colors are excellent sources of antioxidants. Antioxidants help to keep the brain cells healthy. Some of the best vegetables for the brain are sweet potato, pumpkins, and carrots. Green leafy vegetables like kale, chard, spinach and collard greens are rich in folate, which keeps dementia at bay. Kale contains Sulforaphane and Diindolylmethane, which aid the growth of brain cells (6).
4. Broccoli:
Broccoli is another superfood for your baby’s brain. It is a good source of B vitamins such as folate, riboflavin and vitamin B6 that aids neuronal development. This makes it an excellent baby brain food (5).
5. Apples:
Apple intake has been shown to reduce oxidative stress in brain tissue, which is associated with decreased cognitive impairment. An animal study found that consuming apple juice concentrate for one month can positively affect brain health (7). However, further research is warranted to validate the effect of eating whole apples on promoting brain health.
6. Avocados:
Avocados are beneficial for brain health. It is a rich source of unsaturated fats, which promote blood flow to the brain. They also contain numerous phytonutrients which have various health benefits to babies (8) (9 ).
7. Fish:
Fatty fish like salmon, tuna, and mackerel contain omega-3 fatty acids, like DHA, which provide the building blocks of brain tissue. Omega-3 fatty acids aid the growth and function of the brain in babies (10).
8. Eggs:
Egg is a nutrient-rich food. It contains nutrients like omega-3 fatty acids, zinc, lutein and choline, which enhances focus and concentration in children. Choline helps produce acetylcholine or memory stem cells. It helps to improve memory in babies (11) (12).
9. Whole grains:
Whole grains improve concentration in babies by providing their brain a constant supply of energy. It has a low glycemic index and slowly releases glucose into the bloodstream, keeping your child alert throughout the day (13). It also contains folate, which is essential for the proper functioning of the brain (14) (15).
10. Oatmeal:
Children who eat oats for breakfast have been found to perform better in terms of attention, executive function, and memory (16). Oats are rich in vitamin E, zinc, iron and fiber, which provide the baby with a steady stream of energy (17).
11. Berries:
The high vitamin C content in berries improves learning and memory in kids. It also prevents oxidative stress in the brain (18).
12. Nuts:
Nuts like walnuts, almonds and peanuts are brain-friendly foods. The high levels of vitamin E in these foods prevent cognitive degeneration (19). Nuts also contain zinc, which enhances memory and brain development and may improve their problem solving ability. Babies and even children cannot have nuts without the hazard of choking. You may try adding them to baby foods in powdered or pureed forms.
We have listed the above brain foods for babies because they are rich sources of protein, healthy fats, vitamins, and minerals. These nutrients form an integral part of their brains and assist in their healthy growth. Ensure your cabin and refrigerator are stocked with these food items. Try to include these ingredients into your baby’s diet daily. You may even seek the suggestion of a nutritionist to plan a diet. Since there are many items on this list, you may not have to repeat the same recipe in a week.
Key Pointers
- Vegetables such as sweet potatoes, pumpkins, carrots, and leafy greens contain antioxidants and support brain health.
- Fruits such as avocados and berries promote brain health and prevent oxidative cell damage.
- Omega-3 fatty acids in fish such salmon, tuna, and mackerel enhance brain growth and function.
- Eggs contain choline which helps to improve memory and concentration in babies.
- Nuts such as walnuts and almonds contain vitamin E and zinc, which prevent cognitive degeneration and enhance memory and brain development.
- Whole grains provide constant energy to the brain and contain folate, which is essential for proper brain function.
