Which animal do you become when your child tells you something difficult?
Number 1 is fat— but not just any fat. Omega-3 fatty acids are essential for growing brains. They help build the cell membranes around our neurons and keep all our neurotransmitters working smoothly.Oily fish like wild salmon, mackerel, or trout contain omega-3s called EPA and DHA, which are like gold for brainpower.
A very close second are amino acids, the building blocks of protein and our brain cells. They are essential for the production of neurotransmitters like serotonin and dopamine. There are 20 amino acids, 9 of which are essential.
One standout is tryptophan — an amino acid that helps your child’s body make serotonin (for mood), melatonin (for sleep), and vitamin B3. research by Roager & Licht (2018) shows that vitamin B3 (niacin) helps the body turn tryptophan into serotonin
You’ll find it in foods like turkey, eggs, and nuts.
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