Children are back to school and it is the perfect time to think about the best foods to boost your child’s brain power and support their concentration. Your child may be revising for their mock exams this January, where they will need all the brain power they can get. Take a look at the top five foods that can be added to your child’s lunchbox to provide them with the nutrients they need to be a superstar learner!

1. Blueberries

Blueberries are a wonderful fruit that can support brain function and improve memory. High in fibre, manganese and bursting with vitamin-C and vitamin-K, the berries will fill your child with antioxidants, protecting them throughout the cold and flu season. A study carried out by the University of Reading found that primary school children show better attention by consuming blueberries. Volunteers who drank a blueberry smoothie in the morning did much better at mental tasks in the mid afternoon than people who had an alternative drink.Scientists believe the antioxidants in blueberries stimulate the flow of blood and oxygen to the brain to keep the mind fresh and active.This superfood is certainly one that we recommend adding to your child’s lunchbox. One handful is all they will need to return to the classroom ready for an afternoon of learning!

2. Oranges

As we know, oranges are packed full of vitamin-C. However, did you know that vitamin-C is vital for brain health and memory function? Studies suggest that having higher levels of vitamin-C in the blood is associated with improvements in tasks involving focus, memory, attention, and decision speed. This powerful antioxidant can also fight off free radicals that damage brain cells. A clinical study found that volunteers who consumed 100% orange juice scored better on combined tests for global cognitive function compared to the control group. The citrus fruit is the perfect snack for a morning break and can be combined with other vitamin-C rich foods such as kiwis, strawberries and tomatoes for an extra punch!

3. Oats and Wholegrain

Wholegrains and oats provide essential energy to fuel brain power. They are also packed with B-vitamins, essential for a healthy nervous system. Studies have shown that a breakfast full of oats improves short term memory and attention. Oats are extremely nutritious and full of essential vitamins, minerals and antioxidants that have numerous health benefits, including lowering blood pressure and good digestive health. Why not start the day with a yummy bowl of porridge and honey? Wholegrain crackers topped with avocado, or wholegrain pitta bread with a hummus dip is a quick and easy idea for your child’s lunchbox? Perhaps you could replace rice with couscous for dinner as a nutritious alternative?

4. Chia Seeds

They may be small; however, chia seeds are densely packed with rich nutrients, vitamins and minerals essential for brain function. The seeds have been touted for their health benefits throughout history, with the Aztec and Mayan warriors using them as their sole food when travelling long distances, providing them with nutritional sustenance for weeks. The mighty seed has been described as the ‘miracle seed’, ‘superfood’ and ‘super seed’ due to its highly nutritious properties that can lower the risk of disease and serious health conditions. Scientists have more recently discovered that the tiny seeds can help fight depression by reducing inflammation, building up the tissue in your brain associated with happy feelings. They also help to boost cognitive function and memory retention, giving your child an extra boost! Try adding a sprinkle onto your child’s porridge, or yoghurt. Perhaps scatter some in their sandwich, or add them to a morning smoothie for extra nutrition?

5. Orange, Red and Green Fruit and Vegetables!

It was too difficult to choose our last pick. As we know, fruit and vegetables are associated with increased brain function and the promotion of health and wellbeing. However, did you know that orange, red and green fruit and vegetables, such as carrots, broccoli, peppers, avocado, strawberries and tomatoes contain plant compounds, most notably, carotenoid pigments, that can boost brain power. The brighter the colour the better! Why not take your child to choose out their favourite colours when food shopping, encouraging them to try a variety of new fruit and vegetables?

Try including some some of these wonderful foods into your child’s diet to boost memory function, wellbeing and brain health!