Boost Intelligence with Nutrition

and bolster immunity at the same time
Kids laying in the grass doing schoolwork

Good nutrition does more than help safeguard children's immunity: It can help kids think better, giving them a leg up in class.

“Study after study shows that you can increase intelligence, attention span, concentration, problem-solving ability, emotional response, mood, physical coordination—all the facets of intelligence—simply by changing what goes into and onto their bowls, plates, and lunch boxes,” write Patrick Holford and Deborah Colson, authors of Optimum Nutrition for Your Child’s Mind.

And while students with serious behavioral and learning issues have been shown to benefit enormously from simple dietary changes, optimum nutrition can help sharpen every child’s mind and mood for peak learning. Focus on the foods and supplements that will feed your family’s brains.

Nutrients for the Brain

  • Complex Carbohydrates

    Children and teens (and adults too!) who get their energy from complex carbohydrates—vegetables, whole grains, beans, and legumes—avoid the crash-and-burn that follows a sugar high. Those foods are also loaded with vitamins and fiber.

  • Protein

    A good supply of protein will keep your child’s brain running smoothly. Toddlers need 13 grams per day, while teenage boys require 52 grams. The Harvard School of Public Health suggests choosing poultry, fish, and beans over red meat.

  • Omega 3s and 6s

    There’s a reason they’re called “essential” fats. They help children stay physically active and lower their risk of developing allergies, asthma, and infection. They promote mental health: A deficiency may correlate with learning disabilities, behavior issues, fatigue, and memory problems. Incorporate flaxseed or flaxseed oil, walnuts, and oily fish like salmon, sardines, and mackerel into your menu to get the brain benefits of essential fats, particularly omega 3s. These important nutrients are also available in kid-friendly supplements.

  • Vitamins and Minerals

    Are your children getting the vitamins and minerals they need from their diet or a daily multi? For maximum brain health, be sure their intake includes all the B vitamins, including folic acid, plus C, magnesium, manganese, and zinc. Vitamin C also stimulates white blood cells to keep the immune system tuned up. Adequate levels of vitamin D are linked to better results in the fight against COVID infection. 

Getting Kids to Eat Nutritious Foods

Kids being kids, they don’t always appreciate unfamiliar or gourmet foods, so making sure their diets are well balanced can be a challenge. Try making oatmeal not just palatable but delicious by adding cinnamon, fruit, and nuts. And many kids will chomp down frozen blueberries like candy. Cutting fruit into bite-sized pieces makes it more appealing too.

Vitamin C supports healthy immunity, so cut up bell peppers and broccoli for snacks. The best way to ensure that your children are getting all the nutrients they need is to vary your menus.

Click to See Our Sources


“Vitamin C” Harvard School of Public Health

“Vitamin D and your health: Breaking old rules, raising new hopes” Harvard Health Publishing, 5/17/19