8 Brain Boosting Foods For Winter

What do you give kids in the winter to help them stay healthy?! During this time of year, it can be difficult to find the right foods for your child. Many families go into hibernation mode when the weather is cold and dark. It can be easy to stock up on unhealthy foods that are quick and easy to prepare, and fresh produce can sometimes be harder to come by. But this doesn’t have to be the case – there are many so foods to boost your child's brain power that are available during the winter months! In fact, it’s even more important to eat healthily over the winter season, when your child may be at risk of suffering from various nutritional deficiencies (such as vitamin D). To find some inspiration for healthy brain boosting foods for winter, look no further than this post. Let’s take a closer look at some of the top brain-boosting food for kids.

Superfoods to add to your kids’ diet in the winter months

1. Salmon
Salmon is a great food to include in your child’s diet. Oily fish such as salmon contains important omega-3 fatty acids such as DHA and EPA that are incredibly beneficial for your child’s brain health. Salmon is also a source of high-quality protein, which promotes healthy growth and repair of cells.

While the season for wild salmon in the US is generally during summer and fall, farmed salmon is available year-round. What’s more, frozen salmon is usually a cheaper option than fresh, and provides the same nutritional value. Many children enjoy the taste of salmon, and its versatility makes it a great addition to your child’s winter diet.

2. Eggs
One of the top brain boosting foods for winter, eggs are always available in the supermarket and are reasonably priced (try to buy organic or free range wherever possible). Not only are they packed full of protein for healthy development, eggs also provide the essential nutrient choline. They can be included in the diet in many ways – try breakfast burritos or lunchtime omelets, or simply boil and store them in the fridge for a quick and easy snack.

3. Beans
Beans are a fantastic source of vegetarian protein, as well as complex carbohydrates and fiber for gut health. Canned beans can be purchased year round, and are a great item to store in your cupboard for quick meals during cold weather. Why not make a tasty bean chili for a warming winter dinner? Steer clear of canned beans that are pre-seasoned, as these may include large amounts of sugar, salt, and flavorings.

4. Sweet potatoes
When considering foods to boost your child's brain power, sweet potatoes are a great addition to the diet. They’re tasty and versatile, and children and adults alike love their sweet taste. Studies have found that sweet potatoes are high in antioxidants, which greatly aid brain function. They’re delicious when served mashed and buttered (alone or in combination with other root vegetables), or served in a wholesome winter soup or curry.

5. Wholegrains
Wholegrains provide valuable dietary fiber to aid digestion, as well as B vitamins to support neural system function. They also give a boost of energy due to the glucose they provide. Include wholegrains in your child’s diet by opting for wholegrain pasta or brown rice. You could also try making oat porridge in the mornings with unprocessed oats, milk, and whatever seasonings or toppings you wish.

6. Seeds and nuts
Seeds and nuts provide proteins and healthy fats, which makes them a fantastic snack for children who don’t have allergies. Why not keep a few nut mixes in the cupboard, ready for your child to eat when they’re feeling snacky, or to take with them on trips out? Try combining almonds, walnuts, peanuts, Brazil nuts, or any others that you fancy! You could also make healthy breakfast granola by roasting some nuts and adding in a few other ingredients – there are plenty of recipes online for inspiration.

Peanut butter can also be a good source of vitamin E and thiamine, nutrients important for your child’s brain health and overall development.

7. Probiotic yogurt
Probiotic yogurt contains healthy bacteria, which are important for gut health. Probiotic yogurt and milk may also be fortified with other nutrients such as vitamin D, which can make it a great way to provide extra nutrition during the winter months. Try incorporating probiotic yogurt at breakfast, or make the swap to fortified milk where possible for an instant nutrient boost.

8. Brussels sprouts
Traditionally a staple of the Christmas dinner (and not always well received!), Brussels sprouts are nevertheless one of the top brain-boosting food for kids. These sprouts contain high levels of omega-3 fatty acids (just like oily fish), as well as many other important nutrients. Plus, they can be cooked in multiple ways to make them extra tasty – if your child isn’t a fan of the sprout in its purest form, try another cooking method, such as charring or roasting.

We hope you’ve found this list helpful, and that you now have some ideas for superfoods to add to your kids’ diet during the winter months! The important thing to remember is that most foods are available in frozen form for a reasonable price, and you won’t necessarily be compromising on nutritional value or quality – so even if you can’t find fresh produce easily, it often pays off to purchase frozen. Just remember to include high-quality protein, and as many vegetables and fruits as possible, to help with your child’s healthy brain function.

If you’re looking for more general information on healthy foods to include in your child’s diet, check out our post on this topic here. Or perhaps you’d be interested in reading about foods available during the fall months if you’re already looking ahead!

 

Featured image by CA Creative on Unsplash