Brain Boosting Foods for Kids + Easy Recipes

Handful of berries in children's hands

Brain Boosting Foods for Kids + Easy Recipes

Nutrition for your children has a direct effect on IQ, learning, concentration, sleep, and behavior. Just as athletes eat a diet to win, children can eat to learn. Foods that contain antioxidants, choline, omega-3 fatty acids, and complex carbohydrates are all particularly helpful in boosting brain power.

Here are some of my food tips to give your children a brain-power boost and some of my favorite recipes!

Brain Boosting Foods for Kids: Blueberries

Blueberries have the highest concentration of antioxidants compared to any other fruits or vegetables. Blueberries contain powerful anthocyanins, which Tufts University has connected with improved short term memory performance and attention to tasks. A study showed superior memory test results for kids consuming blueberries compared to children that are not consuming berries. (2, 3)

The benefits of regular berry consumption also extend to adults with berry consumption being linked to decreasing the aging process, potentially preventing dementia. These are a great sweet treat that kids either love or with a little effort will learn to love. (1)

The benefits of blueberries can be enjoyed year-round with frozen blueberries, which tend to be cheaper and do not lose their potency.

Pineapple Blueberry Smoothie Bowl

Ingredients:

  • Serves 1, double to serve a teen or very hungry kid
  • 3/4 cup of frozen pineapple chunks
  • 1/2 cup of frozen blueberries
  • 1/4 cup of milk of choice

Directions:

  • Add frozen pineapple and blueberries to the blender and blend on low speed until fruit is cut into tiny chunks (about the size of a grain of rice).
  • Add optional kids protein powder and milk and continue to blend until nice and smooth.
  • Scoop into a bowl, add top with blueberries, chia seeds, and almonds.

Purple Power Shake

Healthy diet forest berry smoothie with chia seeds.

Ingredients:

  • Serves 1-2
  • ½ cup of blueberries or blackberries, fresh or frozen
  • 1 tablespoon of chia seeds
  • ½ medium banana
  • 1 cup of chilled water or milk of choice

Directions:

  • Blend on high for 30-60 seconds.

Brain Boosting Foods for Kids: Nuts and Seeds

Nuts and seeds are a good source of omega-3. They are also high in antioxidants and minerals and vitamins–perfect support for brain health. Nuts also are a good source of vitamin E, which protects brain cell membranes from free radical damage. (4) Walnuts are particularly beneficial for brain health with very high concentrations of DHA, a type of omega 3 acid which has been shown to improve cognitive performance. (5) Just ¼ cup of walnuts delivers 100% of the recommended daily intake of DHA. Cashews and sunflower seeds contain amino acids that help boost serotonin levels and relieve stress.

Try this yummy walnut recipe:

Walnut + Date Energy Balls

energy granola bites

Ingredients:

  • 1/2 cup of rolled oats
  • 1/2 cup of chopped dates
  • 1/4 teaspoon of pure almond extract
  • 1/2 tablespoon of honey
  • 1/2 tablespoon of coconut oil
  • Optional 1/2 cup of roughly chopped walnuts

Directions:

  • Place oats into a food processor or blender and pulverize.
  • Add other ingredients and pulse until combined.
  • Divide into 8 portions and roll into balls.

Brain Boosting Foods for Kids: Avocados

Besides being my favorite food, avocados are one of the best foods you can give your child to improve their overall health. Packed with good monounsaturated fats, avocados can aid in keeping blood sugar levels steady and can help improve both memory and cognitive function. (6) The creaminess of avocados makes them the perfect smoothie add-in. My kids love to eat avocado in guacamole and as a topping for healthy toast.

Super Nutrient Chocolate Milk

Vegan avocado chocolate smoothie with almond nuts

Ingredients:

  • Serves 1-2
  • 1/4 avocado
  • 1 tablespoon of almond butter
  • 1 cup of chilled water or milk of choice

Directions:

  • Blend on high for 60 seconds to make really frothy.
  • Serve immediately.

Brain Boosting Foods for Kids: Beets

The thought of feeding your kids beets may seem scary, but with such fantastic health benefits, it’s worth the try. Just don’t feed them beets in white clothes! Beets contain vitamins A, B, and C, potassium, manganese, folate, soluble fiber, protein, carbohydrates, and antioxidants. (7) These nutrient powerhouses have many benefits, such as boosting natural energy levels, preventing inflammation, and increasing blood flow to the brain, which helps with mental performance.

Here are two great kid-approved beet recipes.

Beet Bounty Balls

Homemade vegan coconut beetroot energy balls

Ingredients:

  • 2 1/2 cups of shredded coconut
  • 4 tablespoons of maple syrup
  • Pinch of salt
  • ½ teaspoon of vanilla extract or paste.
  • 1 tablespoon of raw beetroot

Directions:

  • Place all ingredients in a food processor or blender and pulse until combined.
  • Roll into balls, extra coconut for dusting is optional. Place in the refrigerator for at least an hour.

Beet Brain Booster Smoothie

Close Up of Healthy Fresh Beet Juice

Ingredients:

  • 1 cup of water or milk of choice
  • 1/4 raw beet
  • 1/2 raspberries (fresh or frozen)
  • 1/2 cup strawberries (fresh or frozen)

Directions:

  • Place all ingredients in a blender and blend until smooth.

This is a great way to boost brain power before school.

Brain Boosting Foods for Kids: Dark, Leafy Greens and Cruciferous Vegetables

Spinach and leafy greens like kale, chard, romaine, and collards are rich in folate, iron, B vitamins, and magnesium. All of these nutrients are essential to increasing your brain power. Also, they contain carotenoids, which are powerful brain protectors.

While getting your children to eat lots of greens may often seem incredibly difficult, there are some simple ways to do it. My kids’ favorite is including some greens into a smoothie or shake. Here’s a great smoothie recipe they will love:

Green Smoothie

Green smoothies with kale, banana and lemon

Ingredients:

  • Serves 2
  • 1/2 cup of mango
  • 1/2 cup of banana
  • 1 cup of coconut water
  • 1/4 cup of unsalted macadamia nuts (can substitute with cashews)
  • 1/2 cup of chopped kale
  • 1/4 cup of ice

Directions:

  • Blend on high until smooth.

PRO TIP: School mornings are crazy, so I like to do our green smoothie prep ahead of time. Simply layer all of the fresh ingredients in a mason jar, put on the lid and freeze. Then, take the jar out 15 minutes before you want to make your shake to slightly thaw. Place ingredients in the blender with your optional protein powder and liquid. Healthy food can be fast too.

Read More: Mom Hacks: Evening Habits to Help You Have Easier Mornings

Brain Boosting Foods for Kids: Oats

Oats are complex carbohydrates that provide the fuel that the brain needs. This is opposed to simple sugars (pop drinks, candy, etc.) that create blood sugar highs and lows, which are not suitable for concentration and sustained energy. Complex carbohydrates have fiber and provide a slower, steadier release of energy to your child. Also, the complex carbohydrates are broken down into glucose, which the brain needs to function. Most importantly, this slow release helps stabilize blood sugars and maintain concentration and attention. Oats are also full of B vitamins and folate, which have a strong link to increased memory function.

Here are two fantastic breakfast or snack recipes that feature oats:

Super Nutrition Pancakes

Banana Oat Pancakes

Ingredients:

  • 1 cup of oats
  • 1 banana
  • 2 eggs
  • 2 egg whites
  • 1 tablespoon of baking powder
  • 4 scoops of protein powder

Directions:

Place all the ingredients in a blender and blend on medium speed until combined. Then cook on a hot griddle and enjoy.

Creamy Raspberry Breakfast Shake

Fruit smoothie with raspberries

Ingredients:

  • Serves 1-2 for breakfast
  • 4 scoops of strawberry flavored protein powder
  • ½ cup raspberries, fresh or frozen
  • 1/4 avocado (optional)
  • 1/3 cup rolled oats (gluten-free if needed)
  • 5 cubes of ice
  • 1 cup water or milk of choice

Directions:

  • Blend on high for 30-60 seconds.

Brain Boosting Foods for Kids: Water/ Hydration

Not drinking enough water has detrimental effects on our brains. And when your body lacks water, brain cells and other neurons shrink, and biochemical processes involved in cellular communication can slow. Water is excellent for memory sharpness and to help keep moods stable. Dehydration makes children listless, lethargic, and irritable. Therefore, get them to drink plenty of water and snack on high water-content foods like cucumber, watermelon, carrots, celery, and tomatoes.

MOMS: Just as a side note . . .

Exercise is such an essential part of keeping our bodies healthy, and this includes our brain! Exercise keeps our brains sharp and improving cognitive functioning. Above all, aerobic exercise improves task performance and increases the ability to process information more quickly.

About the Author /

Kate has a Bachelor’s degree in Health and Exercise Science and is a fitness expert. As a fitness professional with countless years of experience helping women transform their bodies, Kate gives moms the tools needed to reach their health goals.

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Top 10 Coolest Baby Girl Names 🎀⁠ .⁠ So you Top 10 Coolest Baby Girl Names 🎀⁠
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So you’re about to have a baby girl and you’re looking for a cool name for her, right? You want a name that captures the essence of who she is and the girl and woman that you envision her becoming. A name that sets her apart and celebrates her unique gifts. A name you can imagine being written on her cubby at preschool, her college entrance essay, her first novel.⁠
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Finding a cool baby girl name may seem like a daunting task. There are so many options! Research shows that names for baby girls are currently trending towards representations of nature, gemstones, and food. Also growing in popularity for girls’ names are names that are not common girls names at all—such as names that have been traditionally used for boys, or last names. {Click 🔗 in bio to continue reading!⁠}⁠
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Every woman is different when she begins showing in pregnancy. I remember clearly the day I finally saw my beloved baby bump. It was a Monday and I was at work. I saw myself in the bathroom mirror and smiled broadly at my suddenly noticeable bump. Glowing, I rubbed my little tummy as I checked out my new, different-looking profile in the mirror. My office friends had noticed that morning as well and had complimented me and my little bump. Naturally, I took a selfie. I was so excited to see that I was finally showing. I couldn’t stop smiling all day! 😊 {Click 🔗 in bio to continue reading!⁠}⁠
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"It doesn't matter if you have a newborn, a toddle "It doesn't matter if you have a newborn, a toddler, or a teenager. These are the things our children need to feel from those around them. The same things that you and I even as adults want to feel from those around us. We want to feel seen. We want to be soothed when we are hurt. We want to feel safe when we are with people. We want to feel secure in our relationships with others. We don't outgrow the need to feel those things. In a crazy world, let your children feel those things. Let them know 'Hey, I see you. I see you're sad or mad. I am here with a hug when you're ready and if you need it. You are safe to feel how you feel and be who you are. You don't have to worry about my love for you. Be secure in that. Bad times or good times, I am here for you and I love you.' Because how good does it feel when we feel that way from those around us?"⁠
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What Color Eyes Will Your Baby Have? 👁️⁠
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Expecting parents often wonder what their baby will look like once he's born. 🤔 Will she have light or dark hair? Will she inherit your freckles? What color eyes will your baby have? When I was pregnant with my son, my husband and I had fun wondering these same things. Would he have a round face? Would he have my nose? My husband’s cheeks? The only thing we knew for sure was that he would have deep brown eyes and dark brown hair, just like his mom and dad. Or so we thought.⁠ 😮 {Click 🔗 in bio to continue reading!⁠}⁠
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My Favorite Cloth Diapering Systems 👶⁠ .⁠ T My Favorite Cloth Diapering Systems 👶⁠
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Think diaper changing is straight forward and simple? Not so fast for the cloth diapering mamas. While cloth diapers generally save us quite a bit of cash after that initial investment 💰, it does require a bit of a process, and a good cloth diapering system, to make it less time-consuming. The good news? Once you have it down and have the right tools on hand, it doesn’t have to be all that difficult at all. 🙌 Here are some favorite cloth diapering systems (and tips) that make diaper changes (and cleaning) way more manageable.⁠ {Click 🔗 in bio to continue reading!⁠}⁠
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Yes, Yes, YES!!! ❤️ Yes, Yes, YES!!! ❤️
Sometimes a good soak in the tub with some bath sa Sometimes a good soak in the tub with some bath salts, a face scrub, and some cucumber slices can make your day. 😍⁠
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First of all, we think all moms are incredible. 💕 Today’s shoutout goes to the career moms. We know the struggles because we are you. May this weekend bring you all rest, peace, and joy. 🥰 Sending out all of the love and respect! 🙇‍♀️
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You Can't Spoil a Baby, Here's Why 👶💕⁠
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The battle of opinions regarding whether or not you can spoil a baby has been raging for decades, especially among grandparents and those born during the time of little affection. Our children's great-grandparents were most likely raised with the idea that love and affection and responding to a baby's cries will spoil them and make them even fussier. While that idea might seem ludicrous to us, there's a reason such an approach was widely believed. Here's what parenting has looked like over the decades and how present-day science says you cannot spoil a baby. ❤️ {Click 🔗 in bio to continue reading!⁠}⁠
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Article by: Rachel MacPherson⁠
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They repeat what we do. Show them love. Love for o They repeat what we do. Show them love. Love for others and for yourself. ❤️⁠
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Most women who have had children are fully aware of the hormonal and emotional changes that they experience. However, science is only just starting to understand how these changes occur in human mothers’ brains. While mothers know what it feels like to experience these changes, most of us don't know exactly what happens to a woman's brain when she becomes a mother. Turns out, a lot is happening! 😲 {Click 🔗 in bio to read more about it!⁠}⁠
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Article by: Rachel MacPherson⁠
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You may think that you are helping them by doing e You may think that you are helping them by doing everything for them. But there comes a time when they need to learn how to do things for themselves. ⁠
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We want our kids to be strong, independent, self-reliant, and successful. They learn quickly what they can get away with. Teaching them kindness and a good work ethic from the beginning goes a long way. ❤️⁠ Put the hard work in now and watch them bloom into a strong and independent adult later. 💪
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However you choose to feed your baby, your baby an However you choose to feed your baby, your baby and your opinion are all that matter. If you choose and are able to breastfeed, feed your baby anywhere and everywhere HOWEVER you want to . . . with or without a cover. You have rights, mama. No need to explain or cover yourself for anybody if you don't want to. 💕⁠
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5 Things I Wish I Had Known About Potty Training⁠ 🚽⁠
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Let’s talk about potty training! It’s one of those monumental milestones we mamas walk through with our toddlers that make them suddenly seem like they went from babies to tiny little humans overnight. And, while it can be an exciting time (and a time to save some serious cash by ditching diapers), it can also come with lots of stress. 🙃 From cleaning up potty accidents for what may seem like days (or even weeks) to wondering if you’ll ever be able to drive further than down the block without having to stop for a potty break 🤦‍♀️, potty training can be daunting.⁠
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But, what many moms agree on is that once it’s done, you kinda forget about all the stress that came along with it. Kinda like pregnancy and giving birth —you just sort of forget about it all until you do it all over again.⁠ 🤪⁠
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Here are five things I wish I had known about potty training before I jumped into it with my then two-and-a-half-year-old daughter. Because, if I had known these things, I think I would have been a bit more laid back about the whole thing! {Click 🔗 in bio to continue reading!⁠}⁠
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Article by: Rebecca Jacobs⁠
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In the United States, 16.2% of married women aged 15-49 struggle with infertility. It is no surprise, then, that fertility treatments are becoming more of a necessity for couples who are faced with infertility and wish to have children. While there are many types of fertility treatments, IVF (In Vitro Fertilization) is one of the most commonly known options. However, the high cost of IVF is often cited as the primary obstacle to undergoing treatment. 💸 Let's take a look at what IVF entails, and how much IVF costs. {Click 🔗 in bio to continue reading!⁠}⁠
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You're My Baby Forever, But My Newborn for Now⁠ You're My Baby Forever, But My Newborn for Now⁠ 💕⁠
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When I had my first baby, everyone told me to enjoy the newborn stage because it goes fast, and I would miss it. But I was so exhausted and overwhelmed I didn’t believe them. 😴 While I was living through it, it felt like it took forever!⁠
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If you are there now or about to enter this stage, it’s a yummy, delicious, snuggly stage. But for me, it has always been one of the harder ones, every time I go through it. So I see and feel you, mama! It’s physically, emotionally, and mentally exhausting. Hold tight, though, because it doesn’t last forever.⁠
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So, while you are struggling to keep your eyes open, and your mental state together, here are a few things to try to savor while your baby is still a newborn. {Click 🔗 in bio to continue reading!⁠}⁠
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Daddy Chronicles: Breastfeeding 💙⁠ by @chroni Daddy Chronicles: Breastfeeding 💙⁠
by @chroniclesofdaddy⁠
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I've been asked so many questions by men about fatherhood. So I figured I'd drop some knowledge on my fellow Dads and soon-to-be-Dads. Here's what it looks like for the first few weeks or months after your child is born. Yup. If mom breastfeeds they pretty much are tucked like this and at times you'll wonder "what is there for me to do?" Here are my top 5 tips for any Dad after your child is born.⁠
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1️⃣ For night feedings. When mom wakes up in the middle of the night, you get up and ask if she needs any help or water. The truth is most of the time she will say no but just the fact that you offered will go far.⁠
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2️⃣ Ask mom if she can pump and then pick 1 feeding that you will always do. Mom will take on almost everything and will burn herself out if you let her. At times you may have to force her to rest without worrying about the baby. This is an easy way to do that without a fight.⁠
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3️⃣ Don't put a time limit on how long mom breastfeeds the baby. It's not just about feeding your child it's about them bonding as well. I know everyone has a different length of time they will breastfeed and as a Dad, it's hard to fully understand. Do not, I repeat, DO NOT try and rush this process. It's not our place and it's not safe. You will open yourself up to a fight you can't win.⁠
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4️⃣ Be patient. I know as a Dad the first few weeks we are equally excited and yet not as important. Your time will come faster than you know. Babies grow fast and the stronger and bigger they get the more Daddy Time will be coming your way.⁠
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5️⃣ Paternity leave! If you have it TAKE IT. The early stages of a child's life are not just for moms to enjoy. I know as men making the money especially after having a baby it's hard, but trust me. You can always make money but there are no instant replays in life. It doesn't make you more of a man to not take the leave. It's equally as important that you as a Dad get to be a part of the early development of your child. ⁠
If someone needs this info tag them ❤️⁠
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Absolutely love these tips from @chroniclesofdaddy. 🙌
7 Postpartum Yoga Poses That Strengthen Your Body 7 Postpartum Yoga Poses That Strengthen Your Body After Baby 🧘‍♀️⁠
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The postpartum period, or period of recovery that takes place after a mother gives birth, is an important time for mothers to take care of themselves. 🥰 Typically, if you’re less than 6 weeks postpartum you don’t want to put any pressure on your core muscles. Also, your body’s levels of relaxin, the hormone that loosens joints to prepare for childbirth, is elevated for 3-6 months after childbirth, and longer if you are breastfeeding. All this means is: take these postpartum yoga poses slowly and stretch yourself gently. No gymnastics here or pushing beyond what is comfortable.⁠
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Remember, every mama’s body is different, so listen to how you feel and seek advice from a medical professional if you have questions about how and when to begin your personal exercise plan. Note: Try to do the following yoga poses in the order they are listed. {Click 🔗 in bio to see the 7 yoga poses to strengthen your body after baby!⁠}⁠
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Article by: @kristen_vhmiddleton⁠
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What are some strange things you do as a #boymom or #girlmom?
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Potty Training Tips! A step-by-step guide 🚽⁠ Potty Training Tips! A step-by-step guide 🚽⁠
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1️⃣ Look for signs of readiness:⁠
- Diaper dry for at least 1-2 hours.⁠
- Pulling at their diaper when its wet or soiled.⁠
- Hiding or fidgeting when going pee or poo in diaper.⁠
- Interest in others using the potty.⁠
- Waking up with a dry diaper after naps.⁠
- Telling you when they have gone pee or poo.⁠
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Potty training is much quicker if your child is showing the above signs, but you can start before this.⁠
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2️⃣ What you will need to buy:⁠
- Toilet seat insert to place on your toilet⁠
- Steps⁠
- Underwear (at least 10 pairs)⁠
- Foldable toilet seat (for when you are out of the house)⁠
- Piddle pad (for car journeys)⁠
- Waterproof shoes such as crocs, sliders, etc. (they can be rinsed and dried)⁠
- Not necessary but helpful: flushable wipes⁠
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3️⃣ Getting yourself and your child prepared:⁠
- Talk to your child about using the potty, maybe take them into the bathroom when you go and talk them through the process (e.g. wiping, flushing, and washing hands, etc.)⁠
- Practice pulling pants or shorts up and down.⁠
- Look on YouTube with your child at some potty training stories (e.g. 'I Want My Potty' and 'Pirate Pete's Potty')⁠
- Involve your child in choosing and buying everything you need - choosing character-themed underwear is usually very exciting!⁠
- Sit your child on the potty at every diaper change, first thing in the morning and just before bed to get them used to sitting on the toilet.⁠
- Teach your child the correct vocabulary or signs needed to communicate when they need to go potty.⁠
- Make sure you have plenty of spare clothes.⁠
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4️⃣ Let's get toilet trained:⁠
- Get your child to choose a pair of underwear and put them on.⁠
- Talk to them about using the toilet and communicating when they need to pee or poo. You can sit them on the toilet at this point if you wish.⁠
- Take your child to the toilet every 15/20 minutes. Say "let's go to the potty" rather than asking "do you want to go to the toilet" - if you ask, they are likely to say no! Also, look for signs like moving from side-to-side or hiding. These are normal signs that they might need to go potty.⁠
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(Continue reading in the comments!)
The Not-So-Easy Baby: Why Some Parents Have It Har The Not-So-Easy Baby: Why Some Parents Have It Harder Than Others⁠ 😢⁠
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Why are the parents of some infants relaxed and at ease while other parents are exhausted, guilty, and frustrated with raising their new infant? 😞 Is it because of their parenting skills or is it due to something else? Why do some parents have not-so-easy babies? {Click 🔗 in bio to continue reading!⁠}⁠
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Article by: Dr. Robert J. Hudson, M.D.
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