Kid’s brains are about 95% developed by the age of 6. This is why it is extremely important to nourish those little brains as much as possible in the first few years of life. It is ideal for your child to get these nutrients through food.


Here is a list of important nutrients and where to find them:

  1. Fats: Nuts and seeds, fish, avocado, oils (olive, hemp, grapeseed)
  2. Protein: meat, fish, poultry, beans, legumes, nuts/seeds, eggs
  3. Omega 3s: fish, eggs, flaxseeds, chia seeds, walnuts
  4. Vitamin D: sunlight, dairy, fortified grains and juices
  5. Calcium: dairy, leafy greens, broccoli, brazil nuts, almonds, soy, figs
  6. Iron: meat, poultry, spinach, chickpea, lentil, beans
  7. Zinc: meat, seafood, poultry, spinach, pumpkin seeds, cashews
  8. Vitamin A: sweet potato, carrots, dark leafy greens, butternut squash, cantaloupe, red peppers, mango, dried apricots
  9. Copper: kale, cashews, chickpeas, avocadoes, prunes
  10. Iodine: seaweed, shrimp, Himalayan crystal salt, cranberries, yogurt, strawberries, potatoes
  11. Selenium: Brazil nuts, grains, sunflower seeds, meat, poultry, fish, eggs
  12. Choline: eggs, beef, poultry
  13. Folate: beans, lentils, spinach, asparagus, broccoli, avocado, peas



If you have a picky eater, be sure to give them a multi-vitamin/mineral supplement to ensure they are getting the nutrients they need. Not all multivitamin supplements are created equal. Most Kids multis have a lot of added sugar.


Recommended Healthy Multivitamins:

  1. Kids Fiber Complete (SmartyPants)
  2. Pure Pals (Pure Encapsulations)
  3. Liquid Children’s Super Multivitamins and Minerals (Drs Advantage)


Want more information?  Call and set up a visit with Dr. Smialek.  She can review your child’s nutrition and make specific recommendations.

Download Printable Handout Here: Healthy Brains