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*The following was presented at a conference hosted by Food for the Brain – for further information see www.foodforthebrain.org*

As parents, we all want our children to be healthy, happy, and thriving – but did you know that nutrition plays a far bigger role in your child’s brain development and mental well-being than we once thought?
At the Food for the Brain SMART Kids Conference in April 2025, Professor Julia Rucklidge and other leading experts shared ground-breaking evidence about how whole foods, micronutrients, and everyday diet choices can impact children’s behaviour, emotional regulation, and cognitive abilities.

Today’s children are growing up surrounded by ultra-processed foods (UPFs). According to the latest research shared at the conference, these highly processed products now account for over 50% of total calories consumed in the UK and other western countries. Unfortunately, these foods are often high in sugar, unhealthy fats, and chemical additives, but low in the essential nutrients that children’s brains need to thrive.

The Power of Nutrition for Children’s Mental Health

The experts at the Food for the Brain Conference explained that early diet quality plays a vital role in brain development. Nutrients such as omega-3 fatty acids, iron, iodine, magnesium, and zinc are fundamental building blocks for growing brains.

However, children who consume diets dominated by UPFs may suffer from micronutrient deficiencies, even if they appear to be eating plenty of food.

The consequences of this dietary imbalance are serious. Studies presented at the conference linked poor diet quality with increased rates of anxiety, depression, and attention difficulties in young people. In contrast, children who consume a diet rich in fruits, vegetables, whole grains, and oily fish tend to perform better academically, show better emotional regulation, and are at lower risk of behavioural problems.

One fascinating study discussed by Professor Rucklidge involved broad-spectrum micronutrient supplementation. The findings showed that children receiving a daily dose of multiple vitamins and minerals displayed significantly improved mood, emotional regulation, and even physical growth compared to those receiving a placebo. This evidence suggests that even subtle deficiencies can impair brain function — but that correcting them can lead to meaningful improvements.

The gut-brain connection was another hot topic at the conference. A growing body of evidence shows that gut health plays a direct role in mental wellbeing. Diets rich in fibre, prebiotics, and probiotics were recommended as ways to support both digestion and emotional resilience.

How Parents Can Support Brain Health Through Diet

Thankfully, building a brain-boosting diet doesn’t have to be complicated. The experts shared some easy, actionable steps for parents:

• Prioritise whole foods: Try to base most meals around vegetables, fruits, lean proteins, nuts, seeds, and whole grains.
• Add omega-3s: Include oily fish like salmon and sardines twice a week, or consider a high-quality supplement.
• Limit ultra-processed foods: Reducing intake of ready meals, sugary snacks, and fizzy drinks can make a big difference.
• Focus on key nutrients: Ensure your child’s diet includes sources of iron (like spinach and red meat), magnesium (nuts and seeds), and iodine (found in seafood and dairy).
• Support gut health: Encourage a wide variety of plant-based foods and include fermented foods like yoghurt, kefir, and sauerkraut if possible.

Small, manageable changes can have lasting benefits for your child’s cognitive development and emotional well-being.

Final Thoughts: Building Healthy Brains, One Meal at a Time

Nutrition is one of the most powerful tools we have to support our children’s brain development, emotional wellbeing, and long-term mental health.

The insights shared at the Food for the Brain Conference 2025 highlight that brain health is shaped as much by everyday diet choices as by genetics or schooling. The challenge for parents is getting some of these foods into children – you have to get creative. What can you buy crushed or milled to mix in to dishes you are cooking?

By making simple but intentional changes — offering more whole foods, boosting healthy fats, and reducing processed foods — parents can give their children a powerful head start in life.

Brain health starts at the dinner table – and every meal is an opportunity to build a brighter, stronger future for our children.