As your little one grows and explores the world around them, every day is a new opportunity to support their healthy development. While routines and a stimulating environment are vital, it is also important to consider the role of food for baby brain development.
To help nourish those busy little minds, we have put together a list of the best foods for baby brain development.
“Prioritizing brain-supporting foods for your baby does not have to be intimidating,” says Lucy Upton, one of the UK’s top pediatric dietitians, also known as The Children’s Dietitian. “Certain nutrients may help support your baby’s busy, developing brain, and these can be found in everyday foods you can easily include in your grocery shopping.”
Top five foods for baby brain development
Whole Grain Carbohydrates
The brain’s main and preferred fuel source is glucose, so to keep up with your baby’s hungry brain, they may benefit from a healthy serving of carbohydrate-rich foods at meals and snacks. You can keep your baby’s brain and gut happy by choosing higher-fiber whole grain versions of carbohydrates, which provide slow-release energy and help feed good gut bacteria.
Oily fish
Oily fish, like salmon, sardines, and mackerel are rich in brain-supporting fats, specifically the omega-3 fatty acid DHA (Docosahexaenoic Acid). DHA helps improve neuron function, neurotransmitter production, and reduce inflammation. It also supports the brain plasticity and helps new neurons form. Think of DHA as helping to keep your baby’s brain running like a healthy, well-oiled machine!
Eggs
Eggs are a highly nutritious choice, known for being a great source of iron, protein, and fats. But did you know they also contain a lesser-known nutrient called choline? Choline helps produce the neurotransmitter acetylcholine, which may support memory and learning.
Berries
Fresh, frozen, or dried berries like blueberries and blackberries can be packed with antioxidants and vitamins that may support brain development and memory.
Nuts and Seeds
These small but mighty foods are not just packed with fiber; they also contain essential fatty acids, protein, and minerals that support overall brain health. Plus, they provide a steady source of energy.
Looking for more food ideas for baby brain development? Check out Lucy’s healthy lunchbox and snack suggestions.
Are you about to start introducing solids? Check out Lucy's baby-led weaning guide.
