If you’re like most parents, you may have a few concerns about your young student’s ability to focus. After the pandemic, one poll found that teachers believed their students’ attention spans were “shorter than ever.” One in five even reported that students couldn’t focus for more than ten minutes at a time.
The good news is that these concerns are normal: extended concentration can be tough for any child!
However, there are a few things you can do to offer your child a brain and memory power boost, and the first step is putting the right foods on their plate. Let’s take a look at some of the best foods to support your young learner’s mental function.
Eggs
Eggs are some of the best foods for memory. They’re also a good source of nutrients overall, with many of those nutrients tied to overall brain health.
In particular, eggs are one of the richest known sources of choline. Our bodies use this essential nutrient to regulate memory, mood, and cognitive function.
Though our livers produce a small amount of choline, most of us need to get some of this nutrient in our diets as well. Research within the past few years suggests that choline may be overlooked in most UK diets.
Beyond choline, eggs are also a good source of B vitamins. Vitamins B6 and B12, in particular, are great for supporting brain health and boosting mood.
Berries
Rich in both nutrients and antioxidants, berries are an ideal food for health. They’re also a delicious, kid-friendly snack!
Research suggests that adding more berries to your child’s plate may be great for their brain as well. Because they’re packed with anthocyanins, which have anti-inflammatory effects, berries may help prevent neuroinflammation. This type of inflammation may contribute to brain ageing and degenerative brain diseases.
If you’re wondering which berries to let your child snack on, strawberries and blueberries are widely considered some of the best berries for the brain. Both of these include well-studied nutrients that can enhance brain activity and memory function. Some of the antioxidants in these berries may even support better communication between brain cells!
Oily Fish
Fatty fish are excellent foods for the brain, whether you prefer to serve your child wild-caught salmon or canned sardines. This is because these oily fish are brimming with omega-3 fatty acids.
Our brains are made of around 60% fat. Consuming omega-3 fatty acids helps provide healthy fats to the brain for optimal performance. This is why diets higher in omega-3s may stave off headaches, reduce inflammation, and even reduce the risk of age-related mental decline.
Experts recommend getting oily fish onto your plate at least twice a week for better brain health.
Nuts and Seeds
Nuts and seeds are great for the brain in the same ways that fatty fish are. Because they’re rich in plant-based omega-3 fatty acids, they can help support a growing brain. Rich in antioxidants and vitamin E, they’re also great for reducing oxidative stress and inflammation.
Even better, nuts and seeds can improve heart health as well, even from a young age. A strong, healthy heart is linked with better brain health overall.
Letting your child snack on their favourite nuts and seeds is always a smart move, but certain options are better than others. Walnuts, for example, contain more ALA omega-3 fatty acids than other nut varieties, boosting their anti-inflammatory properties. Pumpkin seeds are another good choice, as they’re packed with vitamins, minerals, and antioxidants that protect the brain from free radicals.
Dark Chocolate
Chocolate may come as a surprise in a list of foods for brain development and memory boosts, but it’s here for a good reason!
Dark chocolate, which should contain at least 70% cocoa, is rich in antioxidants and natural stimulants like caffeine. It also contains flavonoids, which are special plant antioxidants that may boost memory function. Altogether, these nutrients also have mood-boosting properties and may even help gut health as a bonus.
Keep in mind that dark chocolate helps the brain, but it’s still a food you should eat in moderation. A half-ounce of chocolate per day for a child, or an ounce for an adult, should be more than enough.
Beans and Legumes
Beans and legumes are good sources of plant-based protein, but they also come with an added benefit for brain health: they stabilize blood sugar levels. Because the brain uses glucose as its main fuel, beans provide an energy source that can aid in focus and concentration. This can help your child get more out of lengthy classes or private tutoring sessions.
Many legumes are also rich in plant-based flavonoids and anthocyanins. Both of these compounds have protective effects on the brain and support cognitive capabilities.
Oranges
In addition to being a tasty treat, oranges are so rich in vitamin C that your child can get everything they need from a single medium-sized fruit. This helpful vitamin supports brain health and may even protect against mood disorders and degenerative brain diseases. Oranges are also packed with vitamin B6, which we’ve discussed above, as well as helpful antioxidants to defend the brain from damage by free radicals.
As a result, this humble fruit is a great food for concentration, whether your child is just starting to develop reading skills or preparing to enter secondary school. Focus, attention, and memory all improve with higher levels of antioxidants and vitamins in the blood.
Serving fresh oranges is the best way to get more of this fruit into your child’s diet, but even letting them sip some orange juice can offer a great brain boost.
Get a Brain and Memory Power Boost
Keeping your child focused, motivated, and engaged can sometimes feel like a challenge – but it doesn’t have to be! The right foods can give them a crucial brain and memory power boost, improving their cognitive health and allowing them to concentrate on what matters. Be sure to offer them more of the foods on this list to support their success.
When you’re hoping to shape your child’s academic success, Ant Learning is here to help. Stay up-to-date by looking through the latest tips and advice on our blog or contact us about our educational programmes!
