When our children reach preschool age, they’re suddenly exposed to all sorts of new and exciting things, places, and people. There’s so much to learn and remember as they go through this rapid and critical period of development, which means their young and forming brains have to work extra hard to take it all in. So, it’s important that we provide them with everything they need to keep functioning at peak condition from the toddler years on.

The foods that we give to our children play a huge role in keeping their bodies healthy and growing, but what about their brains? All nutrients are important in brain development, but some play a key role.

What are some examples of foods that are good for a developing brain?

Eggs

Egg yolks contain a number of nutrients linked with brain health, including vitamin B12 and choline. Choline is used by the body to create acetylcholine, a neurotransmitter that regulates both mood and memory, while vitamin B12 is involved in a process called neural myelination, which helps improve the speed of brain signals.

Meal suggestion: A scrambled egg on a slice of bread makes for a tasty, brain-fueling lunch for your little one.

Oily Fish

Oily fish, including salmon, sardines, and trout, are ripe with omega-3 fatty acids. Omega-3 has a key role in the formation and function of the central nervous system. Omega 3 has been shown to improve both brain and behavioural performance in toddlers. What's more, Omega 3 can also improve listening comprehension and enhance vocabulary acquisition.

Meal suggestion: A grilled salmon fillet with a side of vegetables and boiled potatoes will go down a treat. Alternatively, walnuts are another great source of omega-3 fatty acids and make for a delicious topping or snack for kids. Children under 5 should not eat nuts whole due to the risk of choking, so for them, these should be ground or given as a nut butter.

Fruit and vegetables

Fruit and vegetables, particularly those high in vitamin C, such as blueberries, tomatoes, broccoli, and spinach, are high in antioxidants. Antioxidants protect the brain against free radical attack and help brain development.

Meal suggestion: Some toddlers are fussier with fruit and vegetables. Blending vegetables into a pasta sauce or offering fruit with some custard is a good way to introduce these into the diet.

Nuts and seeds

Nuts and seeds provide yet more antioxidants to protect the brain. Offer a variety to give your toddler magnesium, iron, zinc, and copper. Magnesium and iron are essential for memory, learning, and brain function. Zinc and copper help to improve and control nerve signals. Iron also plays a role in the development and function of hormones such as dopamine and serotonin. Zinc can boost learning, attention, memory, and mood.

Meal suggestion: Add a teaspoon of nut butter to breakfast cereals or ground seeds and nuts to yoghurt as a snack.

Oats

Oats offer fibre and protein. They keep the brain’s arteries clear and support memory and growth.

Meal suggestion: Try porridge or oatmeal topped with blueberries for breakfast or a late morning snack.

Which foods boost my child’s brain development?

For Unii’s Toddler Nutrition Journey, we look at foods that boost brain development.