9 foods that make your child smart

Here are 9 delicious and nutrient-rich foods that can fuel your child's cognitive abilities and contribute to their overall development;

1) Eggs: The incredible brain fuel

Eggs contains protein and choline which is vital for brain development and memory enhancement (Image of scrambled eggs, credit: Anneta Konstantinides/Insider) Business Insider USA

Eggs are a powerhouse of nutrients, including protein and choline. Choline is vital for brain development and memory enhancement, making it an excellent choice for your child's mental growth.

Serve up some delicious Nigerian egg dishes like boiled eggs with yam or vegetable omelettes for a brain-boosting breakfast.

2) Fish: Omega-3 goodness

Fish contains omega-3 that help enhance memory, concentration, and overall cognitive function. "I always have tinned sardines in tomato sauce in the cupboard as it is super tasty and less costly than fresh fish," Jackson said. Business Insider USA

Including fish, such as mackerel or catfish, in your child's diet provides essential omega-3 fatty acids that promote brain health. Omega-3s help enhance memory, concentration, and overall cognitive function.

Grilled or stewed fish dishes, like fish pepper soup or grilled tilapia, can be delightful and nutritious options.

3) Nuts and Seeds: Tiny powerhouses

Nuts and seeds contains vitamin E and other nutrients that support the brain health Pulse

Nuts and seeds, such as almonds, walnuts, and pumpkin seeds, are packed with nutrients like vitamin E, omega-3 fatty acids, and antioxidants.

These elements work together to support brain health and improve cognitive performance. Encourage your child to snack on a handful of nuts or sprinkle seeds on their meals for an extra brain boost.

4) Sweet potatoes: Nature's brain food

Sweet potatoes help enhance memory Starchy vegetables, like potatoes, are a definite "no" for the keto diet — they simply have too many carbs. You should be avoiding potatoes completely if you're on the keto diet.Other starchy vegetables to steer clear of include corn, yams, and sweet potatoes. Business Insider USA

Rich in antioxidants, vitamins, and minerals, sweet potatoes are excellent for promoting brain function. The high levels of beta-carotene in sweet potatoes help enhance memory and cognitive skills. Introduce sweet potato fries or mashed sweet potatoes into your child's diet as a delicious and nutritious side dish.

5) Beans: The brain booster

Beans contains nutrients like folate and iron that improves brain function, memory, and concentration Pulse Live Kenya

Beans, such as black-eyed peas or lentils, are loaded with fibre, protein, and essential nutrients like folate and iron. These nutrients contribute to improved brain function, memory, and concentration.

Nigerian bean dishes like moi moi or akara can be exciting ways to incorporate beans into your child's meals.

6) Avocado: The Brain enhancer

Avocado are packed with healthy fats, vitamin K, and folate Avocado adds creaminess to a burger without the thick texture of mayonnaise or aioli. Business Insider USA

Avocados are packed with healthy fats, vitamin K, and folate, which are crucial for brain development and function.

Their creamy texture and mild flavour make them an excellent addition to smoothies, sandwiches, or as a spread on toast. Don't forget to include avocados in your child's diet for that extra brain boost.

7) Leafy Greens: Nutrient powerhouses

Leafy greens contains minerals that promote brain health. Outbreaks linked to romaine lettuce and bagged salads caused more deaths than any other food category in the past five years, according to Consumer Reports. One likely source of contamination is water used to irrigate lettuce fields: When manure from a nearby feedlot gets into the lettuce irrigation system, the bacteria from an animal's feces may end up in your salad.Between 2017 and 2022, a total of 614 people fell ill from E. coli or listeria traced back to leafy greens. Eleven of those people died.Most notable were two massive recalls of bagged salads packaged by Dole and Fresh Express in 2021. Because salad greens are normally eaten raw — and most consumers don't re-wash pre-packaged lettuce — they have a higher risk of making you sick.Try buying whole heads of lettuce and removing the outer leaves, which are most likely to be tainted by bacteria, Consumer Reports' experts said. Another alternative is cooking kale, collard greens, or Swiss chard instead of eating them raw. Business Insider USA

Leafy greens like spinach, ugwu, and kale are rich in antioxidants, vitamins, and minerals that promote brain health.

They contain nutrients like iron and vitamin K, which are vital for cognitive development. Incorporate these greens into your child's meals, such as soups or stir-fries, to boost their brainpower.

8) Yoghurt: Super brain snack

Yogurt is a great source of probiotics, which support a healthy gut and improve brain function. (Credit: Shutterstock) Business Insider USA

Yoghurt is not only delicious but also a great source of probiotics, which support a healthy gut and improve brain function.

The probiotics in yoghurt help regulate neurotransmitters, enhancing cognitive performance and mood. Opt for natural, unsweetened yoghurt and add some fresh fruits or honey for a delightful treat.

9) Plantains: Energy for the brain

Plantain are rich in potassium, vitamin C, and dietary fibre that provides a steady supply of energy to the brain. Pulse Nigeria

Plantains are rich in potassium, vitamin C, and dietary fibre, providing a steady supply of energy to the brain. They can be prepared in various ways, from fried plantains (dodo) to boiled plantains served with nutritious soups or stews. Including plantains in your child's diet can contribute to their mental agility.

Bonus point:

Berries: Super fruits for the brain

Berries are packed with antioxidants that help protect the brain from oxidative stress and improve memory[Everyday Health] Pulse Nigeria

Berries, such as strawberries, blueberries, and raspberries, are packed with antioxidants that help protect the brain from oxidative stress and improve memory. These colourful fruits make a perfect snack or addition to smoothies and cereal, providing a tasty brain-boosting treat for your child.

Nurturing your child's brain development is a top priority, and the right nutrition plays a vital role. By incorporating these 9 foods into their diet, you can provide them with the essential nutrients and antioxidants they need for optimal brain function.

From eggs and fish to leafy greens and berries, these brain-boosting delights will not only tantalize their taste buds but also support their cognitive growth. So, make mealtime an opportunity to feed their minds and set them on a path to success!