You don’t have to think much about nutrition in the early days of your child’s life. A steady diet of breast milk or formula provides infants with everything they need for the first several months of life. Before you know it, though, your baby will trade in their bottles for solid foods, and you might find yourself asking, how does nutrition affect the developing brain?
Balanced nutrition is a key component of brain development during the early years of childhood. As your child grows, a well-balanced diet will support overall health and cognitive development, including academic performance. Let’s examine nutrition and the developing brain and how parents and caregivers can give their children a leg up at the breakfast table.
Food for Brain Development
Your child’s brain will go through incredible growth and development during early childhood and adolescence, and the fuel that powers that process comes from their plate. Proper nutrition plays a huge role in ensuring your child’s brain has everything it needs to grow and thrive. Here are some of the ultimate brain nutrients and essential components of a healthy childhood diet.
Omega-3 Fatty Acids
Omega-3s play a role in growth, brain function, heart health, immunity, and more. They are often known as essential fatty acids because your baby can’t produce them themselves and must get them from food. Omega-3s are available in several foods, including fish, nuts, and seeds, as well as over-the-counter supplements. In addition to a wide range of physical benefits, Omega-3 fatty acids improve children’s learning, memory, and mood.
Iron
Iron deficiency impacts oxygen delivery all over the body and can lead to symptoms including exhaustion and a lowered ability to pay attention. Iron deficiency in children has been linked to long-term cognitive problems, including ADHD, depression, anxiety, social issues, and lower cognitive performance. Once your child starts eating solid foods, fill their plate with iron-rich foods like meat and eggs, tofu, beans and lentils, dark leafy greens, a variety of fruits and vegetables, and iron-fortified cereals. Your pediatrician can also screen for iron deficiency to help guide meal planning or supplementation.
Protein
Protein is another key component of balanced childhood nutrition. Studies have shown that a lack of protein contributes to overall malnutrition and inhibits brain growth. The good news is that protein is all around us, and your child will likely get as much as they need. In addition to obvious protein sources like meat and eggs, you can also find protein in beans, grains, nuts, dairy, fruits, and more.
Iodine
Iodine is the ultimate nutrient for brain development, and iodine deficiency is the leading cause of brain damage in children worldwide. Iodine is a trace mineral that the body uses to make thyroid hormones, which, in turn, support brain development in children. A lack of iodine leads to impaired cognitive and motor development and an average loss of 15 IQ points. Most people in the United States get iodine from common table salts fortified with iodine.
Vitamins
Vitamins are nutrients found in particular foods that are useful for all developmental processes. We could spend several articles breaking them all down and explaining what they do, but this is all you really need to know: the vast majority of children receive all of the vitamins they need, in the appropriate amounts, from a varied diet. A daily multivitamin is not harmful but is usually not necessary in most cases. If you suspect a deficiency, talk with your pediatrician about whether vitamin supplements suit your child.
Supporting Nutrition and Brain Development in Early Life
Kickstart the Day with a Balanced Breakfast
We often hear that breakfast is the most important meal of the day. While eating a balanced diet is always essential, breakfast sets the stage for the rest of the day and gives your child the jumpstart they need to get moving and learn each morning. A morning meal with a variety of whole grains, fruits, proteins, and healthy fats will give growing children the food they need for brain development.
Mix it Up to Support Infant Brain Development
- Variety: Most of the important infant brain development foods are readily available in a varied diet. By offering a wide range of foods, you can ensure your child receives everything they need without extra interventions.
- Put color on your plate: Paint your plate with every color of the rainbow to ensure a good mix of fruits, vegetables, and other brain foods.
- Limit junk food: Little kids love sugary snacks and processed foods as much as anyone else, maybe more, but they often offer lower amounts of brain-supporting nutrients.
Model Healthy Habits
Children watch their parents, caregivers, and peers for clues about how they should behave, which extends to eating habits. You can set a good example for your child by:
- Eating together: Eating family meals together allows you to observe what your child is eating while engaging their developing minds.
- Be brave in your eating: Try new foods in the presence of your child. You might even give foods you don’t like another try to demonstrate how tastes change over time. Encouraging courageous eating will help your child to eat a variety of foods.
- Involve kids in meal planning and preparation: Get your kids involved in meal planning, grocery shopping, and cooking at an age-appropriate level. Something as simple as letting them pick a fruit or vegetable at the store can get them interested in trying new and healthy foods.
Supporting your child’s healthy brain development is a 24/7 job involving a wide range of experiences, but it begins on the plate. Every meal and snack is a chance for you to share the joy of eating with your child. Continually encourage them to fuel and nourish the body with a well-rounded diet that will support the mind!
