Feeding your child’s developing brain is just as important as feeding their body. Certain foods contain nutrients that can make a significant difference in cognitive function, memory and focus. Our brains are still developing until our mid-twenties, the nourishment you give children now will not only impact how they feel in the short term but may also well influence how they function mentally and emotionally in the future. Certain amino acids such as tryptophan and tyrosine, which are the building blocks of proteins found in meat, fish, dairy, pulses, nuts and seeds, help to make neurotransmitters such as serotonin, which keeps us happy and helps us sleep better, and dopamine, which helps with focus and reduces impulsiveness. Iron and zinc are the most abundant minerals in the central nervous system, so if a child has even mild depletions in either of these minerals, they can feel exhausted and moody. They may catch every cold and virus going. They may find they have a poor appetite, frequently experience a sore tummy, or have a muted sense of smell and taste. All of this can lead to very specific food preferences and a narrow diet.
Many autistic children have a long-term gut issue such as constipation, reflux, gut inflammation, coeliac disease or food allergies/intolerances, so the diet may already be limited because of these co-existing health challenges and therefore often lacking in crucial brain nutrients they need. Many of these underlying gut conditions may mean it is harder to digest and absorb the foods they are eating, but their diet is packed with good quality food.
Additional sensory issues or problems with low muscle tone leading to difficulty chewing and swallowing can make the eating experience challenging for many children living with neurodivergence. Disordered eating, such as binge eating and grazing on snacks, or eating disorders, such as avoidant/restrictive food intake disorder (ARFID), are also more common among neurodivergent kids. These can present more marked challenges with eating enough nutrients for optimal child development. It can be super hard to feed neurodivergent children. We see children in our clinic who will initially only eat a few safe foods at the outset, but over time we find ways to expand their diet choices quite extensively so they can eat a balanced, nutritious diet.
Brainberries Blueberries are often called brain berries for good reason. Rich in anthocyanins—potent antioxidants—they help to reduce inflammation and oxidative stress in the brain. Fresh, frozen or powdered, they make a great addition to smoothies, yoghurt, or as a snack.
Omega-3 Oily fish such as salmon, mackerel, and sardines are rich in omega-3 fatty acids, particularly DHA, which is essential for brain development and eye health. These healthy fats nourish the brain’s frontal and prefrontal cortex, areas responsible for executive function, regulation and cognition. Including oily fish in your child’s diet can help improve organisation, focus, mood, and mental sharpness. Try serving them in fish cakes or fish pate on crackers.
Brain’s best friend Egg yolks are a fantastic source of choline, a nutrient that plays a crucial role in brain health and development. Choline is necessary to produce acetylcholine, a neurotransmitter involved in memory and learning. Regularly incorporating eggs into your child’s meals, whether scrambled, poached, can help support their working memory and processing speed. Eggs also contain some zinc and iron so will be ticking those boxes too. Even if your child isn’t a big fan of eggs, you can hide them in recipes like pancakes, muffins or waffles.
Memory boosters Green vegetables such as spinach, kale, and broccoli are loaded with folate, zinc and iron which helps in neurotransmitter synthesis such as dopamine, serotonin, and adrenaline. Sneak leafy greens into your child’s diet by blending them into smoothies, adding them to soups, or incorporating them into stir-fries.
Brain fuel Nuts and seeds are fantastic snacks for brain health, as they are rich in healthy fats, antioxidants, and key nutrients like essential fatty acids, zinc and magnesium. Walnuts are packed with omega-3 fatty acids and are known as ‘little brains’ due to their shape and nutritious offering. Pumpkin seeds, full of zinc, can help improve mood and support cognitive function. Offering a handful of nuts and seeds as snacks or adding them to porridge or baking is a simple way to support your child’s brain health.
A sweet brain treat Dark chocolate with a high cocoa content (70% or higher) is packed with flavonoids that improve blood flow to the brain and enhance cognitive function. Research has shown that pupils who consume dark chocolate may experience improvements in working memory and attention. A few squares of dark chocolate as part of breakfast or lunch can provide a gentle mental boost, just be mindful not to serve it too close to bedtime, as the caffeine may interfere with sleep.
Author: Lucinda Miller
Lucinda Miller
Lucinda Miller is clinical lead of the NatureDoc team and author of three bestselling cookbooks. Her latest, Brain Brilliance, is published by Quadrille.
naturedoc.com
