The Best Food Items For Your Growing Child

Pramita P N ·
The Best Food Items For Your Growing Child

Food Items That Are Good For Your Child's Growth

We have all read about how eating carrots could improve eyesight or drinking milk can get kids stronger, but what about the brain? With billions of cells developing into childhood, isn’t there a necessity for fundamentally nourishing foods for brain health? In case you were in doubt, yes! Our brain does run on nutrition.

Early childhood is a critical time for parents to be fueling the kid’s brain development, growth and health. Especially the first few years when the brain is sprouting neurons at light speed. By targeting some food groups, you might achieve to make your kids smarter with just a few tweaks to their diet.

5 Essential Brain Foods that Help in a Child's Cognition Enhancement

Let’s get down to business! So, what are the key ingredients for a smarter baby? Nutritionists recommend focusing on these food groups - protein, iron, zinc, folate, iodine, choline, vitamin A, vitamin D, vitamin B6, B12 and omega-3 fatty acids. Let’s look at a list of food for growth.

Leafy greens

Evidence keeps piling up that leafy greens like spinach, methi, kale, amaranth, sarso ka saag, collard (haak), purslane( kulfa) can help to keep the brain sharp  (1). Studies have shown that the addition of leafy greens in your kid’s nutrition will help them to score better on memory and thinking skill tests. If there was one food to focus on for your child’s health, it is the greens! It is the best food for children's growth.


Salmons always seems to be in the picture when it comes to filling up nutrient gaps. It gets its superhero tag from the presence of essential fatty acids. These fatty acids help in improving memory, learning capabilities and boost mood (2). More than half of our brain is composed of fats, so it only makes sense that omega-3 acts as a building block for brain cells.


Even the inexpensive and most common commodities like eggs are bursting with brainpower nutrients like choline, iron, folate, vitamin A and D (3). Choline is an important nutrient that aids the memory centre of your kid’s brain. One yolk has 200 milligrams of choline which meets the daily requirement.


An absolute winter favourite and most loved of all the citrus foods, oranges, are more than just savoury refreshments. Being a powerhouse with an abundance of vitamin C, flavonoids and phytochemicals, they help to keep the cognition function in check. The flavonoids in oranges are bioactive and play a role in anti-inflammation functions (4). Science has given us proof that flavonoids help to activate the signaling pathways in the hippocampus - the part of the brain that is associated with memory and learning.

Nuts and Seeds

With a lip-smacking combination of sweetness and tang, nuts and seeds can be your kids’ go-to snack. They are a fun alternative to apples in a lunchbox. From researchers to moms around the world, everybody’s first recommended nut for brain health is walnuts. DHA, which is the key to boosting the brain’s performance, is found in nuts and seeds like walnuts, almonds, hazelnut, sunflower seeds, peanuts (5).

What Are The 3 Foods That Fight Memory Loss?

Nowhere is memory that much of a concern than at the high chair - the age at which your little one is learning his way through the ABCs of the world. But the nutrients you feed them now need to sustain them beyond the age of school days and more. Here are the top 3 nutrients that made the list of brain foods for kids.

Magnesium - Popularly known to put people into a slumber also has a pleasant side effect, which is focus and memory stimulant (6). A certain type of magnesium called L-threonate has a unique capability to cross over the blood-brain barrier. Magnesium, together with calcium, helps to optimise the nerve-nerve signalling (aka neuroplasticity).

Magnesium-Rich Foods - dark chocolate, avocado, almonds, cashews, flax seeds, lentils, beans, chickpeas, soya bean, pumpkin seeds, chia seeds, tofu.

Zinc - Our human body cannot manufacture zinc on its own, but this mineral helps to cook up new neurons in the hippocampus. Hippocampus is basically like a memory-hard drive that stores memories, emotions, and sensations. Hippocampus is what is responsible for those nostalgic trips we take when we smell a familiar aroma or taste our childhood candy. When there’s zinc deficiency, this feature of ours becomes stunted (7).

Zinc Rich Foods - Beef, lamb, pork, shellfish, chickpeas, lentils, beans, hemp seeds, flaxseeds, pumpkin seeds

Omega-3 Fatty acids - When it comes to protecting brain health, nothing does it, as well as omega-3 fatty acids. Omega-3 fatty acids have a wide range of benefits for the brain. Being present in mostly brain cell membranes they help to make them more robust and improve the connectivity. They also help in brain cell repair and longevity. They also play their role in tackling mental health issues, like depression and anxiety.

Which Fruit Is Best For The Brain?

Luckily, brain health supplements come in all types of food groups. Nature has provided us with luscious sweet delights to boost our brain function naturally. Fruits falling under that category are blueberries, raspberries, strawberries, black currant, grapes, pomegranate, Avacado, cherries, kiwi and banana.

List Of 5 Best Health Drinks For Kids' Growth

When it comes to nutrition for your kids, parents get hyper-focused on the balanced plate and force-feeding the veggies. But when all fails, you can always rely on safe and healthy supplements that can meet your child’s needs. We have shortlisted some of the best health drinks for child growth. You can also check out our  kid’s care collection for all kids essentials.

Healthy Panda Sattu Health Drink

Creating the mantras for fitness, Healthy Panda offers lip-smacking motivation and good food. We all know how impossible it is to get young children to eat something that they don’t want to. So they have created a product that pleases the pickiest of eaters. This protein-rich drink is effective, nutritious while also being naturally delicious. Get your Healthy Panda Sattu Health Drink at Cora.

Healthy Panda Sprouted Multigrain Dryfruit Malt

Fortified with the power of 20 superfoods, Healthy Panda Sprouted Multigrain Dryfruit Malt supports the nutrition requirements for kids of all ages. It is on a mission to make better-for-you treats more accessible to kids and quality is a huge part of the equation. This nutrient and delicious drink is sure to get kids excited about smart and high-quality eating at a young age.

Nutribud Foods Sprouted Ragi, Almonds & Peanuts Drink Mix Chocolate - 100% Vegan

After we are a parent, we become more health-conscious and be extremely choosy in what we throw in the cart. Being a parent themselves, Nutribud understood how nutrients are extremely important for the baby and the mother! With the powerful blend of ragi, almonds, peanut and cocoa, it is a great source of protein, dietary fibre, iron and other vitamins and minerals. Buy Now

BillionCheers Healthy Meal Combo - Fractive Energy Drink (50g), Healthy Meal Mango Nutritional Shake(500g)

As India’s leading nutraceutical and wellness brand, Billion cheers crafts and curates products that multiply your kid’s nutrition with nutrient formulations that blend tradition, science and nature in a novel way. It is packed with powerful nutrients that support energy for your morning workout and prevent afternoon crashes for sustained energy all day long. Buy Now.

HYE Foods Milky Dunes (With Camel Milk Powder) - Strawberry Flavour

A breast milk alternative that seems to be fast selling from the shelves is Camel milk. Camel milk has come to be at the top of the list when it comes to nutrient density and immense health benefits. With the wisdom of nutrition experts, manufacturing partners and research labs, Hye food brings you camel milk dunes - an irresistibly nutritious drink that your little one just can’t ignore.

Choosing The Right Supplements For Your Child's Growth

With every product claiming to be the best, it could get confusing to choose the right supplement for your precious ones. Look for those without artificial sweeteners, kid-tested and include only the tastiest options! Look for the position of sugar to ensure that there is no hidden sugar. Also count the number of ingredients - as a rule of thumb, the lesser ingredients the better. If the ingredients are hard to pronounce, then it is definitely a red flag.

Related Posts

Previous Post

Next Post

Leave a comment