Are you or your child having trouble concentrating, remembering assignments, or staying alert during the day or at school? Nutrition plays a crucial role in brain development and academic performance—for children and adults alike.
🧠 How Food Fuels Focus
The brain is a high-energy organ, using up to 20% of the body’s energy. When we fuel it with the right nutrients, we can enhance mental clarity, mood, and memory. When we don’t, it can lead to brain fog, hyperactivity, or sluggishness.
🍳 Top Brain-Boosting Foods to Pack in Lunches and Snacks
1. Omega-3 Rich Foods
Essential for cognitive development, focus, and mood regulation.
🟢 Best sources: wild salmon, sardines, walnuts, chia seeds, flaxseeds
🔍 Tip: Consider a daily Omega-3 supplement for kids who don’t eat fish.
2. Protein-Packed Meals
Protein helps regulate blood sugar and supports neurotransmitter production (like dopamine for motivation and serotonin for calm).
🟢 Best sources: eggs, Greek yogurt, nut butters, turkey, beans, quinoa
3. Colorful Fruits & Veggies
Antioxidants like anthocyanins (from blueberries, for example) support brain cell communication and reduce oxidative stress.
🟢 Include: berries, oranges, leafy greens, bell peppers
4. Complex Carbohydrates
Provide steady energy without spikes and crashes.
🟢 Choose: whole oats, brown rice, sweet potatoes, whole grain wraps
5. Hydration for Cognition
Even mild dehydration can affect attention and memory. Encourage regular water breaks with a fun, refillable water bottle. Ideally, take you or your child’s body weight and divide it in half. This is minimally how many ounces a day you should be getting.
Smart Supplements for Smarter Minds
If you or your child struggles with focus or attention, consider:
- Magnesium Glycinate– supports relaxation and reduces irritability
- Magnesium Threonate- supports cognitive function, mood and sleep
- B Vitamins – critical for energy and mental performance
- Phosphatidylserine – a natural brain fat that aids memory
- L-Theanine – promotes calm alertness without drowsiness
- Iron – essential for brain oxygenation (especially in menstruating teens)
(We’re happy to recommend clinical-grade, safe-for-kids formulas tailored to you or your child’s needs.)
Don’t Forget the Nervous System
Nerve interference from poor posture or spinal misalignment can affect concentration and nervous system regulation. Chiropractic care ensures the brain-body connection is clear and optimized for learning.