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Super foods for children's mental health

Updated: Sep 1, 2023

Supercharge children's brain and body with super foods to improve their mental health.

Childhood is a critical time for the development of brain and body. A super healthy brain and body starts with good nutrition.

A food that is referred to as a Super food is a food that is considered to have exceptional nutritional benefits to health and well-being. Adding these super foods to your kids' diet will upgrade their mental well-being:


Spinach is packed with folate, flavonoids, carotenoids, vitamins E and K1. Studies show that children who have adequate folate intake have better cognitive scores than children with inadequate folate intake.

Carotenoid-rich foods, like spinach may boost cognitive function in children.

How to serve spinach to children:

- Whizz in smoothies for snack time

- Made a spinach pesto and serve with the child's favourite pasta


Berries like strawberries, blueberries and raspberries are high in antioxidants that have the ability to fight off free radicals. The antioxidants in berries fight off inflammation which can lead to depression. Berries are also loaded with fibre, vitamin C and potassium which helps with boosting physical and mental development in children.

How to serve strawberries to children:

- Add some to children's snack time yoghurt or breakfast cereal

- Make a strawberry salsa and serve with homemade whole-wheat nachos


Salmon is rich in Omega-3 fatty acids and Vitamin B-12.

Omega-3 fatty acids have an important role to play in children's brain growth and function. Omega-3 fatty acids are also renown for their ability to boost children's mood, learning and memory. Vitamin B-12 is critical in overall mental well-being.

How to serve salmon to children:

- Make home-made salmon goujons or salmon burgers

- Make smoked salmon sushi


Bananas are rich in potassium and trytophan. Tytophan is responsible for producing serotonin which will put children good mood after eating bananas and also have a good night's sleep. Sleep is an important part of mental well-being.

How to serve bananas to children:

- Serve sliced with porridge or cereal for a wholemeal breakfast

- Serve with wholemeal toast and peanut butter or homemade chocolate spread


Eggs provide an excellent source of protein, iron, Vitamins A, D, E, B-12 and selenium which are also important for immune support and mood regulation.

Choline in egg yolks is an important nutrient for memory development in children.

How to serve eggs to children:

- In smoothies for snack time

- Homemade omelette loaded with vegetables for a healthy breakfast before school

Check out our Egg Muffins recipe here

Little Genius Club is passionate about promoting healthy eating in children. Our cooking kits are designed to help children understanding how food impacts their brain and body health, while providing lots of opportunity for educational fun.

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