Your Child’s Antioxidant Shield (Vitamins A, C & E)

Did you know that vitamins A, C, and E are some of the most powerful antioxidants for your child’s health? They protect against damage from pollution, processed foods, and everyday stress while strengthening the immune system and supporting brain function.

Why It Matters

✔ Vitamin A (found in sweet potatoes, carrots, and leafy greens) supports eye health, immune function, and cell growth.

✔ Vitamin C (found in oranges, bell peppers, and strawberries) is a powerful antioxidant that boosts immunity and helps the body heal.

✔ Vitamin E (found in nuts, seeds, and avocados) protects cells from oxidative damage and supports skin health.

What You Need to Know:

✔ These vitamins work best when eaten in whole foods rather than supplements alone.

✔ Cooking can destroy vitamin C, so try raw or lightly steamed options.

✔ Fat-soluble vitamins like A and E are best absorbed with healthy fats like olive oil or nuts.

How to Implement Change

Today’s Challenge: Add one vitamin-packed snack today, like carrot sticks with hummus or a fruit salad with oranges and berries.

💬 Encouragement for Parents:

Every little choice adds up! By incorporating more of these powerful vitamins into your child’s meals, you’re giving them the tools to grow strong and stay healthy. Keep it up!

📌 Next email: Zinc & Selenium – The Mighty Minerals for Immunity & Growth!

Further info

Go Nuts for Zinc, Selenium & Magnesium

 

Today, we’re focusing on three powerful minerals that act as antioxidant “team players”: magnesium, zinc, and selenium. Each of these minerals helps protect your child’s cells, reduce inflammation, and support their immune system.

Why it Matters:

• Magnesium: Essential for energy and inflammation control, magnesium is found in greens, nuts, seeds, and beans. Children aged between 4-11 years need around 80mg-110mg and children aged between 12-17 years need around 120mg-375mg daily. Add a handful of pumpkin seeds or leafy greens to your day to boost intake!
• Zinc: Vital for immunity and tissue repair, zinc is found in nuts, seeds, eggs, fish, and meat. Children aged between 4-11 years need around 7mg-10mg and children aged between 12-17 years need around 10mg-20mg daily. Most children get about half this amount from food, so a multivitamin supplement can help fill the gap.
• Selenium: This trace mineral teams up with antioxidants like glutathione to protect cells from damage. It’s found in seafood, nuts, and seeds. A small daily amount— Children aged between 4-11 years need around 20mcg-28mcg and children aged between 12-17 years need around 30mcg-50mcg daily—is ideal.

What You Need to Know:

✔ Just a small handful of nuts or seeds can provide your child with their daily dose of zinc and selenium.

✔ Eat More Greens: Leafy greens like spinach and kale are packed with magnesium and add vital nutrients to your meals.

✔ A small amount of selenium goes a long way—one or two Brazil nuts a day is enough!

How to Implement Change

Today’s Challenge: Add a handful of pumpkin seeds or a boiled egg to your child’s snack today!

💬 Encouragement for Parents:

Small changes lead to big health improvements! By incorporating these powerhouse minerals, you’re strengthening your child’s immune system and setting them up for success. Keep going!

📌 Next email: Why Fried Food & Processed Snacks Drain Your Child’s Energy!

Further info

Vitamin C is their Best Friend!

Let’s focus on one of the most powerful allies for your child’s immune system and brain health —Vitamin C! As a strong antioxidant, vitamin C helps fight viruses, reduce inflammation and even support brain health.

Why It Matters:

✔ While most animals make vitamin C naturally (goats make over 10 grams a day!), we humans need to get our daily vitamin C requirements from food. 

✔ For general health, Children aged between 4-11 years need around 300mg-600mg and children aged between 12-17 years need around 700mg daily. Your child can get it through foods like oranges, berries, and leafy greens, but supplements are a helpful way to boost your intake. 

What You Need to Know:

✔ Since vitamin C is water-soluble, your child’s body uses it quickly. Therefore, eating foods high in vitamin C in the morning and in the afternoon, helps to keep levels steady throughout the day.

✔ If you’d like to know more about vitamin C listen to this podcast interview where Patrick Holford, one of our trustees, interviews vitamin C expert Dr Tom Levy, author of Curing the Incurable: Vitamin C, Infectious Diseases, and Toxins. He explains how vitamin C and other antioxidants are the cornerstone of a healthy life – and good for brain health – read the article https://www.patrickholford.com/advice/vitamin-c-the-infection-fighter/ 

How to Implement Change

Today’s Challenge: Swap fruit juice with whole fruit and try flavouring water with lemon or orange slices.

💬 Encouragement for Parents:

Every meal is an opportunity to nourish your child’s body. Small changes now create lifelong habits. Keep making great choices!

📌 Next email: How Pollution Affects Your Child’s Health & What You Can Do!

Further info

How to protect your children from pollution

Pollution isn’t just an environmental issue—it affects your child’s health too. Airborne toxins, chemicals in food, and household pollutants can contribute to inflammation, weaken immunity, and even impact brain function.

Why It Matters:

✔ Pollutants like heavy metals and pesticides can create oxidative stress, increasing the need for antioxidants in your child’s diet.

✔ Air pollution is linked to respiratory issues, allergies, and even cognitive development concerns.

✔ Indoor pollutants from cleaning products, plastics, and artificial fragrances can also affect health.

What You Need to Know:

✔ Increase your child’s intake of antioxidant-rich foods like berries, green vegetables, and nuts to combat pollution’s effects.

✔ Organic produce does reduce pesticide exposure but we understand that it isn’t always possible to buy all organic produce. In any case, always thoroughly wash fruits and vegetables before eating and cooking and if you can, choose organic fruits with edible skins like apples, pears, and berries. These skins are full of nutrients, but non-organic versions may contain pesticide residues.

✔ Improve indoor air quality by using natural cleaning products that contain non-toxic chemicals, keeping plants indoors, and ventilating rooms regularly.

How to Implement Change

Today’s Challenge: Try switching one household product (like air fresheners or cleaners) to a more natural, chemical-free option. Also, encourage outdoor play in less polluted areas,  choosing wild forests and parks away from busy roads (where possible)!

💬 Encouragement for Parents:

You can’t control all pollution, but you can take small steps to protect your child. Every effort helps build a stronger, healthier future. Keep making great choices!

📌 Next email: Parents as Role Models – Leading by Example for a Healthier Family!

Further info

Parents as Role Models – Your Child is Watching!

Children learn by example, and when it comes to healthy eating, your habits shape theirs. If they see you enjoying nutritious foods and making good choices, they’ll be more likely to follow your lead.

Why It Matters:

✔ Kids mimic parental behaviours—if you snack on fresh fruit instead of chocolate bars, they’ll notice.

✔ Healthy habits formed in childhood often last into adulthood, reducing future health risks.

✔ Mealtimes can become a fun, family bonding experience, strengthening relationships and encouraging good nutrition.

What You Need to Know:

✔ Involve your child in grocery shopping and meal prep—kids love having a say in what they eat.

✔ Avoid labelling foods as “good” or “bad” but instead focus on “more often foods” and “sometimes foods”.

✔ Make mealtimes distraction-free—turn off screens and enjoy meals together.

How to Implement Change

Today’s Challenge: Share one healthy habit with your child today—whether it’s eating fruit together, cooking a healthy meal together, or taking a walk as a family.

💬 Encouragement for Parents:

Your actions speak louder than words. By making small, positive choices, you’re building a foundation of health and well-being for your child. Keep up the great work!

📌 Next email: Low-GL Fruits & Veg – Keeping Energy & Mood Balanced!

Further info

WILDCARD – SMOKING/VAPING (ID SK36 & SK37)

Helping Your Teen Quit Smoking & Vaping – Support for Parents

If you’re worried about your child smoking or vaping, you’re not alone. Many parents are facing the same challenge, and knowing how to help can make a big difference.

The good news is that teens who have support from their parents are more likely to successfully quit. Whether your teen has just started experimenting or has been smoking or vaping for a while, here are some ways you can support them:

✔ Start the conversation – Keep it open and non-judgmental. Ask questions and listen to their concerns without lecturing.
✔ Understand the challenges – Nicotine is highly addictive, and quitting can be tough. Your teen may experience cravings and mood changes, but with the right support, they can overcome them.
✔ Offer support, not pressure – Let them know you’re there to help. Encourage them to set a quit date and explore different methods that might work for them.
✔ Be a role model – If you smoke or vape, consider quitting together. Showing them that quitting is possible can be a powerful motivator.

Nutrients to Support their Quit Journey
Did you know that vitamin C and vitamin B3 (niacin) can help reduce tobacco cravings? Every cigarette uses about 25 mg of vitamin C, which means smokers often have higher vitamin C needs. Supplementing with vitamin C and niacin can support your body as it detoxifies, helping to ease withdrawal symptoms.

 

How to Implement Change

Today’s Challenge: If they’re ready to try, start by setting a quit date, stocking up on vitamin C and niacin, and plan taking the supplements for the first few days.

Here are several resources in the UK and internationally that can assist:

UK Resources:

• NHS Stop Smoking Services: The NHS provides free local Stop Smoking Services that offer expert advice, support, and encouragement to help individuals quit smoking and vaping. These services are tailored to individual needs and can significantly boost the chances of quitting successfully. ​nhs.uk+1nhs.uk+1
• ASH (Action on Smoking and Health): ASH provides resources and guidance for local authorities and schools to address youth vaping. They also offer support for parents and caregivers concerned about their children’s nicotine use. ​ASH+1The Guardian+1

International Resources:

• Smokefree Teen: An initiative by the U.S. National Cancer Institute, Smokefree Teen provides tools and resources designed to help teenagers quit smoking or vaping. This includes the quitSTART app and SmokefreeTXT for Teens, a text-based programme offering support throughout the quitting process. ​The Sun+5https://teen.smokefree.gov+5https://cdc.gov+5
• Centers for Disease Control and Prevention (CDC): The CDC offers resources aimed at helping youth reject or quit vaping, including information, tips, tools, and web-based support specifically tailored for teens. ​https://cdc.gov

💬 Encouragement for Parents:

Your support can make all the difference. Let’s help the next generation break free from nicotine addiction.

Further info

How to enjoy fruit without the sugar spike

Today, let’s look at how to get the best from fruit without overdoing the sugar. When eaten whole, fruit offers fibre to help balance natural sugars, antioxidants to protect cells, and a boost to brain health!

Does your child experience sugar highs followed by energy crashes? The key to keeping their energy and mood stable is choosing the right fruits —those with a low glycaemic load (GL).

Why It Matters:

✔ Low-GL foods help maintain steady blood sugar levels, preventing mood swings and fatigue.

✔ These foods support focus and concentration, making them great for school days.

✔ Low-GL fruits and veggies are rich in fibre and antioxidants, keeping digestion healthy and immune function strong.

What You Need to Know:

✔ Best low-GL fruits: Choose berries, cherries, and plums! They are some of the best fruits for stable blood sugar. Blueberries and cherries are packed with brain-boosting antioxidants, and frozen berries are a convenient, affordable choice too. (avoid high-sugar tropical fruits like bananas and pineapples in excess).

✔ Whole Fruits Over Juice: A glass of orange juice has the sugar of three oranges—but without the fibre. Instead, enjoy whole oranges, apples, or crunchy pears to keep that natural sugar balance.

✔ Go Easy on High-Sugar Fruits: Bananas, grapes, and dried fruits like raisins are high in sugar. Save these for when your child has had a particularly energetic day!

How to Implement Change

Today’s Challenge: Swap a high-sugar snack for a low-GL option today, such as an apple with nut butter or a bowl of mixed berries with breakfast.

💬 Encouragement for Parents:

Small changes can have a huge impact on your child’s focus, energy, and overall well-being. Keep up the great work—your child’s body and brain will thank you!

📌 Next email: Cocoa & Other High-Antioxidant Ingredients – Tasty & Healthy!

 

Further info

Help your child eat the rainbow

Getting kids and teens to eat more fruits and vegetables can be a challenge—but turning it into a fun, colourful adventure can make all the difference! Encouraging your child to “eat the rainbow” helps them get a wide range of vitamins, minerals, and antioxidants that support their growth, energy, and overall health, with each colour offering its unique benefits.

Why It Matters:

Yellow & Orange: Sweet potatoes, carrots, mangos and bell peppers provide vitamin C and beta-carotene for healthy skin and vision.

Red & Purple: Strawberries, tomatoes, blueberries and beetroot are rich in antioxidants that support heart and brain health.

Greens: Spinach, broccoli, and peas are packed with iron, calcium and fibre to help with energy and digestion.

What You Need to Know:

Easy Ways to Get Kids Involved

• Let them choose a new fruit or veg at the grocery store and experiment with it together.
• Make colourful smoothies by blending different fruits and a handful of spinach (they won’t even taste it!).
• Arrange meals by colour—try a “red day” with strawberries, tomatoes, and red peppers, or a “green day” with peas, broccoli, and avocado.
• Create fun shapes with veggies or let kids build their own rainbow plate.

How to Implement Change

Today’s Challenge: Quick & Tasty Idea: Rainbow Veggie Wraps

Spread hummus on a tortilla, layer with shredded carrots (orange), bell peppers (red/yellow), spinach (green), and purple cabbage, then roll it up for a fun and nutritious meal!

📌 Next email: The Best Oils for Dressings & Cooking – What to Use & Avoid

Further info

Optimising your child’s B vitamin status starts today!

Welcome to COGNITION for Smart Kids and Teens. In the weeks that follow, starting now, we’re going to guide you and your child in taking simple steps to become a master of ‘methylation’ and optimise their B Vitamin status.

In simple terms, methylation is a vital function that is being performed something like a billion times every minute to keep your child’s brain and body in balance. It depends on B vitamins and other nutrients, and if levels are not quite right, then their blood level of homocysteine goes up. 

What is Homocysteine?

✔ It’s a toxic amino acid that only accumulates if someone is not doing methylation properly. 

✔ Good methylation means your child can make enough neurotransmitters (think adrenaline and serotonin) to keep them energised and in a good mood.

✔ There is evidence to suggest that not only children’s school grades could be predicted by their homocysteine and their blood B vitamin levels, but also, by a mother’s level during pregnancy.

✔ Homocysteine above 9mcmol/l during pregnancy, has been found to be a predictor of challenges in children at age 6, specifically withdrawn behaviour, anxiety, depression, social problems and aggressive behaviour. This is why pregnant women are advised to supplement folic acid. 

Across the B Vitamins domain, we will guide you through all the B vitamins that are essential, both in pregnancy and childhood.

What you need to know

✔ Vitamin B6, folate and B12 are fundamental for doing methylation properly, so we’ll be talking about which foods contain these and if there is a need for supplementation. For some children the problem isn’t what they eat, but their ability to absorb vitamin B12. We will explore this also.

✔ Reducing your child’s ‘B vitamin’ domain score not only reduces their future risk for cognitive problems but also so many diseases that manifest later in life. There are over 100 diseases that are predicted by a high homocysteine.

✔ The great news is that there isn’t too much to change to be doing all the right things for methylation. But still it takes a few weeks to break old habits and set new ones, which is why this month’s changes, one step at a time, require discipline, but then quickly become your new habit.

How to Implement Change

Today’s Challenge: Your first learning is simply to understand what methylation is, why one’s homocysteine level is important to know, and what brings it down if raised. Observe your child’s meals today. Are they getting B vitamin-rich foods like eggs, fish, leafy greens, or whole grains? We will explore all these topics further over the following emails this month.

📌 Next email: Why Methylation Matters for Your Child’s Health

Further info

Why Methylation Matters for Your Child’s Health

Have you ever wondered how your child’s brain keeps developing, thinking, and repairing every second of the day? One of the unsung heroes behind the scenes is a process called methylation—and it happens billions of times per second in every cell of the body.

Methylation is like your child’s brain and body master builder, relying on B vitamins to keep everything running smoothly—from focus and mood to energy and immunity.

Why It Matters: Methylation

✔ Boosts brain growth and mood – Methylation creates brain cells and vital brain chemicals like serotonin and dopamine, which support attention, calm, and motivation.

✔ Protects long-term brain health – When methylation isn’t working properly, a compound called homocysteine can build up in the blood. High levels of homocysteine are linked to brain shrinkage and reduced memory, even in children and teens.

✔ Methylation drives detox and defences – it supports the detoxing of harmful compounds (like mercury), building joint health, making red blood cells, and powering your child’s natural antioxidant system by helping to make glutathione, the body’s master antioxidant.

What You Need to Know

✔ Your child’s methylation depends on having enough B vitamins—especially B6, B12, folate (B9), and others. These nutrients help keep homocysteine levels low.

✔ Too much homocysteine = time to reduce it! Ideally, your child’s level should be below 7, and for optimal protection, below 5 is best. Levels over 11 have been linked to increased brain shrinkage.

✔ It’s a team effort: Even if your child eats well, they also need enough omega-3 fats (like from fish) to support brain building. Methylation and omega-3s work together to power up the brain.

✔ You can test your child’s homocysteine level through Food for the Brain’s online testing tool: Take the Test

How to Implement Change

Today’s Challenge: Take 5 minutes to watch this short explainer video with your child:           

Why Lowering Homocysteine Matters – Video

💬 Encouragement for Parents

You’re already doing an incredible job exploring ways to support your child’s brain health. This topic might feel technical—but understanding methylation gives you a real advantage in supporting long-term focus, mood, and learning. Keep going—this journey is worth it!

In the next emails we’ll explain exactly which nutrients are key to keeping your Homocysteine level optimal and therefore what your child need to eat and drink, or not eat and drink, and what to supplement.

📌 Next email: Three Steps to Keep Your Child’s Homocysteine Optimal

Further info