Some foods contain a high level of nutrients that are “Brain selective”. This means they play important roles in brain development and function. Here are some examples of where you can find a high level of these nutrients:
| Rich Source | Nutrient | Brain effects | Alternative source – often lower amounts |
| Green vegetables | Magnesium and folic acid | These are important for mood. Magnesium may help reduce anxiety. | Magnesium is also found in brown bread, bananas, porridge, seeds, peanut butter.Folic acid is also found in some breakfast cereals, bananas, lentils, beans and oranges |
| Red meat & eggs | Iron and Zinc | Iron affects mood and attention. Zinc helps with attention and sleep. | Iron can be found in breakfast cereals, lentils and green vegetables. |
| Oily fish | Omega 3 | Mood, attention and sleep. | Rapeseed oil. Leafy green vegetables. Flaxseeds. Supplements. |
| Milk, yogurt, eggs and fish | Iodine | For brain development. | Supplements or fortified foods (some milk substitutes) |
| Fruit, vegetables, beans, pulses & wholegrain foods | Fibre | Helps keep blood sugar levels even and feeds “healthy bugs” in our gut that affect our mood. | Only found in foods of plant origin. Often removed or reduced during processing. |
| Sunshine from April to September | Vitamin D | Not just for strong bones, but our immune system and mood too. | Supplements. Oily fish. |
Remember that eating regularly is also important for good mood too!
bumps to bairns 