Overall, scientists have found around 45 nutrients that are key to brain health, including things like protein, zinc, iron, choline, folate, iodine, vitamin A, vitamin D, vitamin B6, vitamin B12, and omega-3 fatty acids.
Of course, the words “folate” and “choline” aren’t likely to make anyone’s mouth water—children or otherwise—so the trick is to target the foods that are naturally rich in the good stuff. In addition to the foods listed below, consider adding to the menu oats, nuts, citrus fruits, beans, and vegetables of different colors.
“Starting early is key,” says Claire McCarthy, a pediatrician at Boston Children’s Hospital and assistant professor of pediatrics at Harvard Medical School. “If all a child has ever known is healthy foods, they’re far less likely to fight with their parents about eating them.”
By targeting a few food groups and experimenting with new ways of preparing them, fueling your family’s brain growth can be easier than you might think.
THE FOOD: Berries
WHY IT MATTERS: Even inexpensive and common berries like blackberries and blueberries are bursting with vitamin C, and though most people associate that nutrient with the immune system, the brain needs it too. Vitamin C is an antioxidant, says Mosconi, which means it plays a crucial role in neutralizing naturally occurring free radicals that cause damage to our DNA and cells.
Raspberries, dark cherries, mulberries, and goji berries are other superstars in this category. Berries also boast a good mix of natural sugars and fiber, which is important for the digestive system.
THE FOOD: Plums
WHY IT MATTERS: This fruit, whether fresh or dried (called a prune) is a great source of tryptophan, an essential amino acid linked to a neurotransmitter called serotonin, which can help regulate mood. Keeping your child’s brain supplied with tryptophan will also help them sleep at night when our brains rest and repair themselves. Chia seeds and raw cacao—the ingredient in dark chocolate—also contain tryptophan.
THE FOOD: Sweet potatoes
WHY IT MATTERS: If there was one food to focus on for children’s brain health, it would be dark leafy greens, says Mosconi, whose latest book is called The XX Brain: The Groundbreaking Science Empowering Women to Maximize Cognitive Health and Prevent Alzheimer’s Disease. But she’s still honest: “Kids won’t eat them.” So instead, how about a tuber that’s naturally sweet, incredibly versatile, and packed full of another antioxidant known as vitamin A? This essential vitamin is important for general brain health, but a severe lack of it can actually hamper central nervous system development and function.
THE FOOD: Fish
WHY IT MATTERS: More than half of our brains are composed of fat, which should mean it’s a no-brainer that lipids would play a role in neurological health. But the kind of fats you eat matter. For instance, one type of omega-3 fat known as DHA (docosahexaenoic acid) is extremely important for building nerve cells. These cells are responsible for healthy brain growth and development, as well as learning skills, Mosconi says. To get it, “you need to focus on cold-water fatty fish.” Some of the most DHA-rich fish are salmon, mackerel, anchovies, sardines, and herring, easily remembered with the acronym SMASH.