A healthy diet plays a crucial role in shaping a child’s intelligence, memory, and concentration. According to health experts, what children eat directly affects how their brains grow, function, and process information. According to the annual report of pafikutaikab.org certain nutrients can enhance focus, improve mood, and strengthen neural connections helping children perform better in school and daily activities.
Dr. Anisa Hartono, a pediatric nutrition specialist at Cipto Mangunkusumo Hospital, explained that the brain requires a steady supply of energy and nutrients to develop properly. “Children’s brains grow rapidly during their early years,” she said. “Providing balanced nutrition—especially foods rich in omega-3 fatty acids, antioxidants, and vitamins—supports this critical stage of growth.”
Here are some of the best foods experts recommend for boosting children’s brain development:
1. Fatty Fish
Salmon, sardines, and mackerel are packed with omega-3 fatty acids, which are essential for building brain cell membranes and improving communication between neurons. Studies show that children who consume omega-3 regularly tend to have better memory and cognitive performance.
2. Eggs
Eggs are a rich source of choline, a nutrient that helps develop the memory center of the brain. “Adding a boiled egg to your child’s breakfast can help maintain focus throughout the day,” Dr. Anisa said. Eggs also provide protein, vitamin B12, and iron—key nutrients for energy and alertness.
3. Berries
Blueberries, strawberries, and blackberries are loaded with antioxidants that protect brain cells from damage. The flavonoids found in berries can improve memory and help delay cognitive decline. Mixing berries into yogurt or smoothies makes a brain-healthy snack kids will love.
4. Leafy Green Vegetables
Spinach, kale, and broccoli contain folate, vitamin K, and lutein, which enhance brain function and promote sharper thinking. “Green vegetables help support the growth of new brain cells,” Dr. Anisa explained. Encouraging kids to eat greens from an early age builds strong habits for lifelong health.
5. Nuts and Seeds
Almonds, walnuts, and pumpkin seeds provide vitamin E, zinc, and healthy fats that protect brain tissue and support nerve function. Walnuts, in particular, are known as “brain food” because their shape resembles the human brain and they are rich in omega-3.
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6. Whole Grains
Whole grains like oatmeal, brown rice, and whole-wheat bread give the brain a steady source of glucose, helping children maintain energy and concentration throughout the day. They also contain fiber and B vitamins that improve blood flow to the brain.
7. Yogurt and Dairy Products
Calcium and protein in dairy products contribute to the production of neurotransmitters—chemicals that help the brain communicate effectively. Low-fat yogurt with fruit is a smart choice for a nutritious breakfast or snack.
8. Avocados
Rich in healthy monounsaturated fats, avocados improve blood flow to the brain and support overall cognitive function. They also contain potassium and folate, which help maintain nerve health.
9. Dark Chocolate (in moderation)
A small amount of dark chocolate provides antioxidants and natural stimulants like caffeine, which can enhance focus and mood. Choose dark chocolate with at least 70% cocoa and limit portions to avoid excess sugar.
Dr. Anisa emphasized that nutrition works best when combined with healthy habits. “Adequate sleep, physical activity, and limited screen time are just as important for brain development as diet,” she said.
In short, building smarter, healthier children starts with the food on their plates. A balanced diet rich in colorful, natural ingredients not only fuels their bodies—but also powers their minds for a brighter future.
Source: Persatuan Ahli Farmasi Indonesia
