Vasanthi Senthilvel

According to latest neuroscience research, 90 percent of a child’s brain develops by age five. At birth, a newborn’s brain is about one-quarter the size of that of an adult. By age three, it grows to about 80 percent and by five years, it is 90 percent of adult size.

This rapid brain development in early childhood makes it imperative for parents to include foods that enable orderly brain development in children’s diets. A healthy and active brain is the prerequisite of children developing cognitive skills.

I strongly recommend that parents include foods rich in vitamins B6, B9, B12, D and E, DHA, iron, zinc, and folic acid in young children’s daily diets to boost brain development. Here are some essential foods to fuel children’s brain growth.

Seafood. DHA (docosahexaenoic acid) is abundantly available in seafoods such as salmon, mackerel and sardines. It majorly aids growth of brain tissue. Avoid fried sea food, include it in curries instead.

Eggs. Eggs are healthy and nutritious. Eating an egg per day fulfils 50 percent of a child’s daily dietary requirement. Eggs are also rich in choline and several vitamins and minerals. They can be used in sandwiches, rolls, bhurjis, etc.

Citrus fruits. Oranges, lemons, strawberries, guava, kiwi, and pineapple are rich in flavanoids that protect brain cells and improve their function.

Whole grains. Whole grains are rich in vitamin B and provide children much-needed energy for physical activity. Also because of their fibre content, whole grains maintain brain health.

Beans and pulses. Kidney beans and pinto beans are rich in omega3 fatty acids which aid brain growth.

Vegetables. Potatoes provide glucose needed for brain development. As do baby carrots, bell peppers, and cherry tomatoes.

Berries. Berries are anti-inflammatory foods which contain anthocyanins. They help in the formation of new nerve cells and increase blood flow to the brain. Berries can be eaten either fresh or dried. You can also add them to smoothies and milk shakes.

Milk and yogurt. Milk and related products are protein-packed and contain iodine, an essential nutrient for brain development in children. Yogurt is also rich in zinc, selenium, and vitamin B12.

Chicken. Choline boosts brain development. Chicken, fish, eggs, broccoli, and sea foods are all rich in choline.

Greens. Add leafy greens to dal, rice and smoothies. They are rich in folic acid and iron – essential for brain development.

(Vasanthi Senthilvel is chief nutritionist, Newtrist, Bengaluru)