Most parents dread the moment when we have to pull our kids away from their routine to finish up homework or prepare for an upcoming test. It’s that fidgety, distracted behavior when they seem totally uninterested and can’t even remember what you just said that tests our patience and demands some brain power from us too! 

We all want our kids to stay sharp, whether they’re learning in school, listening at home, or just navigating the world. Now imagine this: your kid has better focus, stronger memory, quicker learning, and fewer meltdowns! Sounds pretty great, right? The good news is, this is all possible and it starts with healthy food for kids that fuels focus, memory, and brain development through every bite. In this article, we’re going to dive into how to improve kids' concentration and optimize their brain power through proper nutrition.

Childhood is a critical time for brain development, and a smart brain starts with the right fuel. Certain bioactive nutrients in foods can be real game changers for children’s mental performance. Keep an eye out for these top four in their diet to fuel them for success and everyday brilliance!

Did you know that approximately 60% of the brain is made of fat, and 35% of that is omega-3? If you’re looking for food for the brain foundation then omega-3s are your answer. They play a crucial role in brain development, especially the areas related to memory, focus, and learning.

A UK study conducted on 493 children aged 7 to 9 found that kids who consumed omega-3s regularly showed measurable improvements in memory and reading skills within just 4 months.

In simpler terms? Omega-3s help your child strengthen their focus, absorb new information faster, and hold onto what they learn.

Not only that, omega-3s can help manage psychological and behavioral issues in children, particularly in those with ADHD.

You’ll find omega-3s in fatty fish like salmon, tuna, mackerel, and sardines, as well as plant-based sources such as chia seeds, walnuts, natto, and flaxseeds.

When supplementing, look for the DHA and EPA forms of omega-3 for better absorption. Children's cod liver oil is a great omega-3 supplement choice. If your child doesn’t accept the fishy flavor, a great alternative is low-sugar omega 3 gummies for kids as long as you ensure they are made with clean, high-quality ingredients.

By increasing omega-3 intake in school-aged children’s diets, you are giving them a brain boost that will help them thrive and perform better in school.

Choline has been called “the brain-building nutrient” by the American Academy of Pediatrics. This is due to its role in producing acetylcholine, a chemical that is essential for healthy neurotransmitter function, which is how the brain communicates by sending signals throughout the body. You can think of it as the brain's Wi-Fi. Without it, messages to and from the brain get delayed. 

It’s especially important for pregnant women as an estimated 80-90% of women don’t get enough choline to meet their daily needs. Sufficient choline levels during pregnancy can lower the risk of birth defects and greatly improve the outcome for a growing fetus’s brain. 

This mighty nutrient is abundant in animal foods like eggs, turkey, chicken, fish, and beef. Plant-based sources like quinoa, broccoli, and Brussels sprouts also contain choline, but in lower concentrations and are harder for the body to absorb than animal-based sources. If your child is plant based, try adding tofu to their smoothies or blending broccoli into their favourite pasta sauces for a sneaky dose of choline.

When taking choline supplements make sure that it is in the form of phosphatidylcholine as they are more bioavailable and readily absorbed into the bloodstream. Always make sure to consult with your doctor before taking any supplements. 

One of iron’s main tasks in the body is to increase blood flow to brain cells, this is how the brain receives oxygen. That makes iron indispensable for great focus, smooth learning and healthy energy levels. Iron deficiency in childhood makes simple mental tasks feel more difficult. When the level of iron drops in the blood, children may feel lethargic and find that concentrating, remembering and problem-solving are unusually challenging.

Before turning to children’s iron supplements a first step would be to ensure iron rich foods for kids are on the menu. Such foods include lean meats such as beef and chicken, lentils and dark leafy greens. 

Plant based iron is not easily absorbed by the body. Vitamin C-rich foods aid the absorption of iron from plant sources. So offer orange juice, cook with tomato sauce, squeeze lemon onto your food and put strawberries on salads to optimize iron absorption from plant-based sources. 

Although not technically a nutrient, probiotics are beneficial bacteria that live in the gut and are essential for keeping it healthy. When we don’t have enough healthy bacteria, the bad ones take over, leading to poor gut health, nutrient deficiencies, a weakened immune system, autoimmune disorders, and various digestive issues.

It might sound surprising, but the brain and gut are closely connected. The gut even has its own nervous system (called the enteric nervous system) and communicates directly with the brain through the vagus nerve. Not only that, but 90% of our happy hormone “serotonin” is made in the gut. So, when a child’s gut is out of balance, it can directly impact their mood, stress levels, and even mental sharpness. The use of probiotics for IBS and anxiety has become very common. A 2017 study showed kids aged 6-12 who ate probiotics regularly had better mood regulation and mental clarity during stressful tasks.

In short, Probiotics help keep your child’s gut in check, which in turn sharpens brain power, and helps calm down mood swings and reduce tantrums.

The benefits of probiotics start early. Pregnant and breastfeeding moms who take probiotics can help reduce the risk of eczema and allergies in their children.

You’ll find probiotics in fermented foods like yogurt, kefir, kimchi, sauerkraut, and kombucha. These are all delicious ways to add brain-friendly bacteria to your child’s diet..

Look for products labeled with "active live cultures", this means they contain real probiotics that will help support your child’s gut and brain.

Looking to help your child stay sharp and focused? Here are five powerful foods that fuel the brain and optimize its power:

Such as salmon, tuna, and sardines are rich in omega-3 and contain a decent amount of iron. Aim to serve a portion of fatty fish 2-3 times a week so your child gets their brain boosting benefits. For a kid friendly twist, try a tuna sandwich, salmon onigiri, or cooked fish sushi balls.

Egg yolk is one of the richest food sources of choline. Whether scrambled, boiled, or hidden in French toast, eggs are versatile and easy to include in most kid-friendly meals! Aim to serve eggs 3-4 times a week to ensure a steady intake and maximize the benefits.

Yogurt not only delivers protein and calcium but also gut-friendly probiotics, which researchers are linking to improved mood and brain function. Look for labels that say “live active cultures” to make sure the probiotics are doing their job! 

Leafy greens are rich in iron and folate, two essential nutrients during periods of rapid brain development such as the early childhood years. This is due to their role in facilitating oxygen flow to the brain and nerve cell development. Leafy greens also contain a chemical compound called lutein, which has been linked to better memory and faster thinking speed.Got a picky eater? Try blending greens into smoothies, sauces, or even pancakes. No one has to know they're there! 

From blueberries, strawberries, raspberries to mulberries these superfoods are packed with natural compounds called flavonoids. Flavonoids are types of antioxidants that protect the brain from oxidative stress, they also work alongside iron to increase blood flow to brain cells. Supporting an active brain that is busy with memorising, paying attention and learning. 

Integrate berries into your child’s study snacks by serving them fresh, letting them chill in yogurt or blend into smoothies. Berries are one of our best buddies when nurturing intellectual development in early childhood. 

On top of foods that support brain power, there are some simple steps that can support your child’s intellectual development especially during heavy schooling seasons:

At Calo Kids, we believe feeding children the nutrients that support brain development should be simple, straightforward, and joyful.

That’s why we designed our lunchboxes with picky eaters in mind. Each lunchbox includes 5 different varieties of fruits and veggies to supercharge your child’s brain power with antioxidants that help protect brain cells from damage. Our approach to healthy foods for kids means that there’s always at least one serving of healthy fats to fuel brain growth, support its structure, and keep your child’s energy levels steady for consistent sharpness throughout the day.

Subscribe now to Calo Kids by downloading the Calo mobile app and make healthy eating easier than ever. 

The first five years of life are the most important for a child’s brain development, as this is when the brain goes through its fastest rate of growth. In fact, 80% of a child’s brain is fully developed by age five. Children’s brains are like sponges, absorbing everything around them, from experiences to nutrients. The brain is actively creating new network connections that will impact its performance and well-being for a lifetime. That’s why these early years present a window of opportunity to lay a strong foundation for a healthy brain that lasts a lifetime. 

Healthy food for kids doesn’t just support brain development, it also helps them stay active and full of energy. For more tips, check out our Calo Kids blog, where we cover topics like Raising Earth-Conscious Kids and Protein Power: What Every Parent Needs to Know for Their Child.