Harvard nutritionist shares brain foods that will help your kids stay sharp and focused

The right nutrition is important for your children, especially in their growing years, when eating certain foods can boost their brain health, growth and development. These include foods rich in nutrients such as omega-3 fatty acids, folate, iron, iodine, zinc, choline and vitamins A, B12 and D.

Dr. Uma Naidoo, a nutritional psychiatrist, brain expert, and faculty member at Harvard Medical School, shared some brain foods with CNBC, that can help parents keep their kids’ brains “sharp and focused.”

Smoothies are a great way to incorporate healthy nutrients in your kid’s diet, without making them feel that they are eating any “boring”, healthy food.

Add superfoods in their smoothies like spinach which is rich in folate and fiber, along with chia seeds or walnuts for omega-3 fatty acids, fiber and protein. You can enhance flavour by adding antioxidant-rich blueberries and make their smoothie creamy by using plain, unsweetened yogurt, which is rich in gut-healthy probiotics.

Kids are often not a fan of cooked veggies. A great way to incorporate these in your child’s diet is by choosing colourful veggies which they like and sauté or use an air fryer to make them crispy yet juicy.

You can add some spices on top which your kid is fond of, such as oregano and chili flakes. You can also give them some mayonnaise as a dip.

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Legumes are rich in iron, zinc, protein and fiber, which are all essential for brain development. If your kid does not enjoy eating legumes dishes, you can introduce it in their diet through hummus.

Try to prepare it fresh at home, instead of buying packaged hummus. Kids enjoy hummus and you can pair it with crackers, cherry tomatoes, cucumber, carrots or apple slices.

Eggs are an excellent source of vitamins A, D and B12, along with choline. Choline has been shown to improve brain development and long-term memory. Eggs are also rich in omega-3 fatty acids and vitamin E. You can try different recipes from eggs, based on your child’s likings.

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If your child enjoys eating fish at a young age, they are likely to enjoy it later too as they grow up, which is great as it is rich in low-fat, vitamin-rich proteins.

Salmon is also soft and mild for young children. It is a good source of vitamin B12 and omega-3s, which promote brain development and happier moods. You can experiment with salmon cakes and pies to see what your child likes best.