A child wakes up to an alarm, rushes through breakfast, spends hours at school, comes home to homework, tuition and a screen, and often ends the day scrolling or watching something before bed. Between academic pressure, social media, constant digital stimulation, and increasingly sedentary routines, childhood today can look very different from a decade ago.
The concern isn't simply physical health. The World Health Organization estimates that one in seven adolescents aged 10-19 globally experiences a mental health condition, with anxiety and depression as the leading concerns. WHO also recommends limiting sedentary behaviour, particularly recreational screen time, among children and adolescents.
But while conversations around children's mental health often focus on therapy, screen time, sleep and physical activity, there is another everyday factor that rarely gets as much attention: food.
Can what a child eats influence anxiety, mood, concentration and cognitive development? Can the right nutrients support the brain and gut, or is the idea of “brain food” more complicated than simply eating a handful of almonds every day?
To understand the relationship between nutrition, gut health, brain health, and children's ability to cope with stress, we spoke to Ishi Khosla, a practicing clinical nutritionist, columnist, author, entrepreneur, researcher.
Khosla is actively involved in clinical practice at the Centre for Dietary Counseling in Delhi, where she works with a wide range of nutrition-related health concerns, including obesity, diabetes, cardiovascular disease, food allergies, digestive and immune-system disorders, and neuropsychiatric and endocrine disorders in adults and children.
In our conversation, we discussed the link between food, stress, and the gut–brain connection, the nutrients important for brain health, and how diet can shape mood, concentration, and behaviour. She also discussed everyday foods parents should include, and common mistakes such as using unhealthy food as a reward or comfort.
Excerpts from the interview.
Q. Can food help children deal with stress and the effects of screen time?
Food is foundational to a child’s physical and mental well-being. Diet influences hormones, neurotransmitters, and the gut microbiome, all of which can affect how the body responds to stress. A healthy diet, combined with adequate sleep, physical activity, and practices such as relaxation or mindfulness, can help support resilience and overall well-being.
Q. What nutrients are important for brain development?
Several nutrients are important, including B vitamins, magnesium, and omega-3 fatty acids. They play a particularly important role during childhood, when the brain develops rapidly.
Q. What foods provide these nutrients?
Omega-3 fatty acids are found in foods such as fatty fish, while plant sources include flax and chia seeds. B vitamins are found across foods such as whole grains, vegetables, fruits, eggs, pulses and dairy products. Magnesium is found in nuts, seeds, legumes and whole grains.
Probiotic foods and prebiotic fibre can also support a healthy gut microbiome. Fermented foods such as curd or yogurt provide probiotics, while fruits, vegetables, pulses, and whole grains provide different types of fibre.
Q. Can food influence a child’s mood and anxiety?
Diet can influence overall physical and mental wellbeing, although food should not be considered a treatment for anxiety or other mental-health conditions. A balanced diet, adequate sleep and regular physical activity are important parts of a child’s overall health. If a child has persistent anxiety or significant changes in mood or behaviour, parents should seek professional help.
Q. Can skipping meals or eating a lot of ultra-processed food affect concentration and behaviour?
If skipping meals becomes a regular habit, it can affect energy levels and concentration. Similarly, a diet dominated by ultra-processed foods can displace more nutritious foods. An occasional meal or snack is unlikely to have a major effect on its own; the overall dietary pattern matters more.
Q. How does a poor-quality diet affect a child’s behaviour?
A poor-quality diet can mean inadequate intake of essential nutrients and fibre and excessive intake of added sugars, salt and unhealthy fats. Diet also interacts with the gut microbiome and metabolic health. These factors can influence overall wellbeing, although it would be too simplistic to attribute a child’s behaviour to food alone.
Q. What about supplements?
Supplements should not automatically be given to every child. Omega-3, B12, magnesium and other nutrients may be needed in certain circumstances, depending on the child’s diet, age and nutritional status. Parents should discuss supplementation with a paediatrician or qualified nutrition professional, particularly before giving high-dose supplements.
Q. How does magnesium help?
Magnesium is involved in hundreds of biochemical reactions in the body and contributes to normal nerve and muscle function. It also supports energy metabolism and other processes relevant to brain function. However, claims that magnesium alone can treat anxiety or sleep problems should be approached cautiously.
Q. What should parents consider “brain food” for children?
There is no single magic brain food. Brain health depends on the overall diet and lifestyle. Foods providing healthy fats, protein, vitamins, minerals, and fibre are all important. The gut and brain are also connected through the gut-brain axis, which is why a healthy gut microbiome is a growing area of research.
Q. So are foods such as almonds enough?
No single food is enough on its own. Almonds, seeds and other nuts can be nutritious additions to a child's diet, but they should be part of a varied diet that includes vegetables, fruits, whole grains, pulses and adequate protein.
Q. What should parents include in their child’s daily diet?
Parents can focus on variety rather than looking for a single “superfood”. Limit excessive added sugar and highly processed snacks, and include vegetables such as carrots, cucumbers and tomatoes; seasonal fruits; leafy greens; pulses; nuts and seeds; and good sources of protein such as eggs, dairy, fish, chicken or legumes, depending on the family's dietary pattern.
Flax and chia seeds can provide plant-based omega-3 fats, while nuts and seeds also provide minerals such as magnesium. The key is to build a balanced plate rather than relying on supplements or individual foods.
Q. What are some common mistakes parents make when it comes to food and their child’s stress?
One common mistake is using food as a reward or comfort whenever a child is upset or anxious. Giving sweets, chocolates, pastries, or fast food to make a child feel better can establish an association between emotional distress and certain foods.
Instead, parents can try to understand what is causing the stress and offer other forms of comfort—conversation, reassurance, time together, outdoor activity, play, or simply allowing the child to talk about what they are experiencing.