The brain foods busy children need to fuel their school day

At this time of year, there is plenty of talk of what healthy foods should be packed in school lunchboxes. Less often do we talk about the superfoods specifically linked to optimal cognitive function that will help keep busy brains at their best.

So as we move into the start of another busy school year, here are my top 5 brain foods to help school-aged kids learn, think and perform at their best every single day. 

Top 5 Brain Food For Kids

Screen Shot 2019-02-04 at 12.10.10 pm Atlantic Salmon*

 Salmon delivers on the definition of being ‘super’ thanks to its dense nutrient profile. Not only is salmon one of the richest natural sources of omega 3 fats which are intricately involved in brain function, but in addition has a range of B group vitamins that are individually associated with a range of key physiological functions, helping you be super productive, give you super vision and super memory. I try to fuel my family’s super powers with at least 2 serves of Tassal salmon per week.


Not only are eggs a source of high biological value protein and a great filling breakfast option, they are also a good source of the vital nutrient choline. Choline has been shown to have a number of vital functions including optimal cell membrane function and neurotransmission which is linked to enhanced brain function. Serve them hard boiled, mashed on sandwiches or made into mini muffins or frittatas as handy snacks on the go.


Often forgotten as superfoods for children because of their link to allergies, for families not impacted by allergies the reality is that nuts are nutrient dense foods that have much to offer children and adults alike. With essential fats, including the plant sources of omega 3 fats, protein, fibre and micronutrients including zinc, adding a serve of nuts or 100% spreads* in your child’s diet when they can enjoy nuts safely at home is a no brainer. 


With exceptionally high levels of antioxidants, a single serve of blueberries a day adds Vitamin C and fibre to the diet for minimal sugars and calories. Of particular interest is that of all the berries, blueberries have been specifically linked to improved cognitive function. To keep them fresh in lunchboxes, try freezing them for a yummy snack. 

Green Leafy Vegetables

Not the easiest food to encourage small children to eat but whether it is broccoli, kale, spinach or bok choy you cannot go wrong when it comes to including leafy greens regularly in the diet of growing children. Rich in antioxidants it appears that the regular consumption of leafy greens helps to protect the brain against damage over time. Try blending leafy greens into smoothies if you have difficulty getting them into the diet of your little ones regularly.

*This content was originally created by Susie Burrell in partnership with Tassal Salmon and Mayver’s, however the content above is based on Susie’s professional opinion of these products and is not sponsored.

This article is shared and powered by mom.Connect

  • My Mum used to tell me about a girl who was in the same class as her at school and her Mum used to feed her fish when it was coming up to school exams. She said she would have loved to know if it worked.


  • My son point blank refuses to eat eggs. But the rest he is ok with! Ill just keep trying


  • These are good for all of us.


  • These foods are needed throughout our lives not just for our littles, but forever. If we can get the young to eat them they will be set for life.


  • Great article. My little one loves blueberries so we have a lot of those but spinach etc isn’t something she would eat.


  • Apart from the salmon, my son eats all of the above.


  • Daughter loves all these foods so this is great for me


  • Absolutely. I agree. I would add seeds, in particular pumpkin seeds, but also sesame seeds, flax seeds and chia seeds.


  • Love peanut butter but shame kids can’t take it to school due to other kids allergies


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