Brain-Boosting Nutrients

There is an undeniable connection between diet and the ability to learn and pay attention. A nutritious diet that includes a wide variety of foods provides the essential fuel for optimal brain performance, particularly important for students navigating learning challenges.

A Google search for brain-supporting food will reveal a plethora of information (and misinformation) about the right and wrong foods to fuel learning, attention, and memory. Parents often come to me confused after reading conflicting advice about what their children should eat to support cognitive development.

Today's news cycle depends on sensationalized headlines meant to spark extreme emotions (usually fear), which can cause confusion and lead to further misunderstanding. One week we're told certain foods are miraculous for focus; the next week, those same foods are vilified.

My advice to parents and educators comes down to one key idea:

• Focus on balance and variety, over elimination and restriction.

After years of working with students with attention and learning disabilities, I've found that focusing on what we can add to our children's diets – rather than what we should take away – creates a more positive relationship with food and learning. This approach also reduces mealtime stress, which itself can impact how well children process nutrients.

Let's explore some brain-boosting nutrients that can support your child's attention and learning success, and discover practical ways to incorporate them into meals and snacks that children will actually enjoy eating.

💪 Protein: The Steady Energy Source 

Think of protein as your child's natural focus enhancer. It helps maintain steady blood sugar levels, preventing those energy crashes that can disrupt learning. If you make only one change after reading this, it should be to increase your child's protein at breakfast so they start the day with energy and focus.

Kid-friendly suggestions:

• Protein shakes are a great alternative for kids who usually skip breakfast

• Nut butter on apples or crackers

• Chocolate hummus (My favorite sneaky way to add protein!)

🐟 Omega-3 Fatty Acids: Brain's Best Friend 

These essential fats are like premium fuel for your child's brain. Found in fish, walnuts, and flax seeds, omega-3s help build neural connections and support memory.

Kid-friendly suggestions:

• Chia pudding (this is my go-to snack!)

• Trail mix with plenty of nuts and seeds

• Fortified milk, cereal, juice, etc.

🫐 Antioxidants: Nature's Brain Protectors 

Colorful fruits and vegetables aren't just visually appealing – they're packed with antioxidants that protect brain cells and support cognitive function. Make learning fun by creating rainbow snack plates with berries, orange slices, and cherry tomatoes. These foods help reduce inflammation and support overall brain health, potentially improving focus and mental clarity.

Kid-friendly suggestions:

• Rainbow veggie plate - berries, oranges, and tomatoes

• Sweet potato tots

• Smoothies!

🥬 Vitamins B, C, and D: The Focus-Supporting Trio

 These vitamins work together to support attention and learning. B vitamins, found in whole grains and leafy greens, help with energy production and concentration. Vitamin C supports neurotransmitter production, while vitamin D aids in brain development and function. Simple additions like a clementine with lunch or spending time outdoors can boost these vital nutrients.

Kid-friendly suggestions:

• Kale chips

• Lentil sloppy joes

• Add nutritional yeast to a meal they already love (it has a light cheesy flavor)

🍫 Magnesium: The Calming Mineral

This often-overlooked mineral plays a crucial role in supporting calm focus and reducing anxiety. A small square of dark chocolate or a handful of pumpkin seeds can be a perfect afternoon snack that supports both learning and enjoyment.

Kid-friendly suggestions:

• Dark chocolate-covered bananas

• Avocados are a good source of magnesium that can be hidden within a loved recipe, like these avocado brownies (you can't taste them at all, but make the brownies super moist and delicious!)

💭 Positive Thoughts: Nourishing the Mind 

Okay, you’re right! This isn’t a food. Maintaining a positive mindset around food and learning is so important to me, I had to include it. Celebrate small victories, focus on progress rather than perfection, and make mealtimes a pleasant, stress-free experience. This psychological nourishment is just as important as physical nutrition in supporting learning and attention.

Kid-friendly suggestions:

• Positive affirmations on the car ride to school

• Model positive self-talk

• Praise your child's effort and progress, rather than the outcome (instead of "you got an A!" Try "you studied hard and it shows!")

😴 Sleep: The Ultimate Brain Food

Oop! You got me again; this is not a food. However, quality sleep is perhaps the most crucial factor in supporting attention and learning. School-age kids need 9-12 hours of sleep every night and teens need about 8-10 hours.

A well-rested brain is better able to focus, process information, and regulate emotions. Adequate sleep allows the brain consolidates learning and prepare for the next day's challenges.

Kid-friendly suggestions:

• Maintain a consistent bedtime

• Turn off all screens an hour before bedtime

• Soak in sunlight soon after waking up

Remember, every child is unique, and what works for one may not work for another. 

The goal isn't to completely overhaul your child's diet but to gradually incorporate these brain-supporting nutrients in ways that feel natural and enjoyable for your family. Small, positive changes can lead to significant improvements in attention and learning capacity over time.