Top brain-boosting foods for your kid’s lunchbox

The right food can help you improve your memory, concentration, and brain function. The brain, like the rest of the body, absorbs nutrients from the food we eat. Therefore, it is important for kids to consume highly nutritious food, which can provide their brains with all the fuel it needs to perform at peak condition. Dietician Vidhi Chawla suggests some delicious and nutritious lunchbox ideas…

EGGS: Filling your child's breakfast plate with a combination of carbs, protein, and a small amount of healthy fat will help him or her stay energised throughout the day. Eggs are high in protein and as an added bonus they contain choline, which aids memory. Or send them in with protein-packed egg for lunch – creative presentation optional.

OILY FISH: Oily fish is high in omega-3 fatty acids, which are necessary components of the cells’ building blocks and beneficial for brain development and health. But as well as helping to build the brain, research suggests that eating oily fish also helps children to use their brains better. In a University of Oxford study, some children given Omega-3s and Omega-6s showed improvements in learning and concentration. While some kids might be fussy about fish, presenting it in a fun way such as in kebabs or fish cakes can make it more attractive for them. Fish such as salmon, mackerel, fresh tuna, trout, sardines, and herring are high in omega-3 fatty acids and should ideally be consumed once a week.

OATS: Oatmeal and oats are excellent sources of energy and "fuel" for the brain. They are high in fibre, which keeps kids satisfied and prevents them from snacking on junk food. They're also high in vitamins E, B complex, and zinc, which help kids' brains function at their best. Get creative with toppings such as apples, bananas, blueberries, or even almonds, for a nutrient-packed breakfast that’s also fun.

COLOURFUL VEGETABLES: Coloured vegetables are rich in anti-oxidants, which help to keep brain cells healthy. Tomatoes, sweet potatoes, pumpkin, carrots, or spinach are some vegetables to include in your child's diet. Keep veggies enticing with creative presentation, fun veggie cutters and shapes. Or if your little one is still not keen, try to incorporate vegetables into their diet by hiding them in spaghetti sauces or soups.

DAIRY FOODS: Milk, yoghurt, and cheese are high in protein and B vitamins, which are necessary for the growth of brain tissue, neurotransmitters, and enzymes, all of which play important roles in the brain. These foods are also high in calcium, which is necessary for the development of strong and healthy teeth and bones. Children's calcium requirements vary depending on their age, but two to three calcium-rich sources should be consumed each day. Don't worry if your child doesn't like milk; there are other ways to include dairy in his or her diet: When making porridge, puddings, or pancakes, use milk instead of water.

BEANS: Beans are a great source of protein and vitamins and minerals for your children. Kidney and pinto beans contain Omega 3 more than any other beans. Sprinkle mixed beans on salad, mash them and spread them on pita pockets, or combine them with shredded lettuce and cheese to make the perfect sandwich or burrito filler.