The impact of nutrition on Brain Health for Kids

Did you know that one of the most powerful ways to support your child’s overall well-being is by understanding the role nutrition plays in brain health? What children eat directly impacts their brain development and function, which in turn, has an impact on mood, energy level, cognitive ability and overall mental health.

The Role of a Healthy Diet

Healthy food choices and a diet rich in fruits, vegetables, whole grains and lean protein help provide essential vitamins and nutrients needed for brain protection and growth. For example, omega-3s found in fatty fish, nuts and seeds help form healthy brain cells that support learning and memory. Iron, found in foods like spinach and lean meats, helps deliver oxygen to the brain and has been shown to boost energy levels and focus.

In contrast, highly processed and sugary foods contain fewer nutrients and often lead to energy spikes and crashes, which both negatively impact concentration and mood. By prioritizing healthy eating, parents set the foundation for their children to live healthier, happier lives.

Lay the Foundation

One of the most powerful ways to influence your child’s choices and behavior is to lead by example. When parents adopt healthy lifestyle habits, such as eating nutritious meals, exercising and prioritizing mental health, children are likely to do the same. Parents can lay the foundation for healthy brain development by establishing a healthy relationship with food. Here are a few tips to help parents encourage healthy eating at home:

• Cook nutritious meals together. Include children in the kitchen; ensure that cooking and eating together is a positive experience.

• Eat the rainbow. Healthy eating consists of a variety of colorful fruits and vegetables. This “rainbow” of food ensures a range of nutrients to help fuel kids’ bodies.

• Buy brain-healthy snacks. Kids can only snack on what is available to them. Keep healthy snacks on hand such as berries, apples, nuts, Greek yogurt, avocados and whole grain granola bars for between meals.

Other Forms of Self-Care

In addition to proper nutrition, Dr. Tovar emphasizes the importance of other forms of self-care to help enhance mental health in children. “Practices like exercise, meditation, deep breathing and spending time with loved ones can lower stress hormones, boost feelgood chemicals and improve mood and immune function,” she says. More child-friendly tips from Dr. Tovar that promote mental wellness:

Get active. Physical activity, whether through sports, dance or just playing

Practice gratitude. Encourage kids to name one or two things they’re grateful for each day. This helps shift focus toward positive experiences and boosts resilience.

Prioritize sleep. Good sleep is essential for a healthy brain and emotional regulation. Encourage a bedtime routine that includes reading or quiet activities.

Spend quality time together. Bonding with family, friends or even pets helps children feel secure, supported and connected, which boosts confidence and overall mental health.

Encourage creativity. Drawing, writing or creating something helps children express themselves, especially when they might not yet have the words to describe their feelings.

Nutritious Foods and Mental Health

As parents, promoting healthy eating habits isn’t just about making sure children eat vegetables, it’s about nourishing body and mind. Through a nutrient-dense diet, you can help children feel better, think clearer and thrive emotionally.

“When we eat nourishing, whole foods, we’re giving our brain the best outside, releases chemicals in the brain that may improve mood and reduce stress. building blocks for sharp thinking, memory and emotional resilience,” says Dr. Supatra Tovar, a clinical psychologist and registered dietitian. Dr. Tovar suggests parents avoid labeling foods as “good” or “bad,” but teaching kids about balance and variety instead, emphasizing how different foods can help their body and brain function at its best.

For example, a healthy gut microbiome has been linked to improved mental health as it serves a vital role in regulating mood and stress levels. The food we eat can essentially help or hurt mental health, making nutrition an important factor in a healthy, happy mind.

What children eat and how they spend their time play a vital role in mental health and well-being. Understanding this connection between nutrition, self-care and mental wellness may inspire parents to reflect on their family’s lifestyle habits. Prioritizing a nutrient-dense diet supports a child’s brain function, mood and ability to cope with stress. Establishing healthy self-care routines supports a child’s physical and mental health, all of which help grow a balanced, healthy child. v

Amanda Cavallari is a lifestyle writer residing in San Diego.