When a child is recovering from a concussion, food can become one of your most important allies. While rest and medical follow-up are vital, the brain also needs specific nutrients to heal from inflammation, support cellular repair, and replenish energy. Here at Weng’s Culinary Adventures, I believe that medicine can be delicious—and healing can start in the kitchen.

So what should you cook for a recovering child? Let’s break it down and share some culinary inspiration backed by science.

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🧠 Why Nutrition Matters After a Concussion

A concussion is a mild traumatic brain injury that can lead to inflammation, oxidative stress, and disruption in brain metabolism. Children may experience headaches, fatigue, irritability, brain fog, and sensitivity to light or noise. Supporting their recovery means choosing foods that:

• Reduce inflammation
• Supply healthy fats and protein
• Offer antioxidants
• Keep blood sugar stable
• Support hydration
• Support a healthy gut microbiome

🧬 Evidence supports the use of omega-3 fatty acids (like DHA), antioxidants (like vitamins C and E), and healthy fats to support brain repair and reduce post-concussive symptoms. [1,2,3]

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✅ Nutrient-Rich Ingredients to Include

Here’s a go-to list of brain-boosting ingredients to guide your menu:

• Olive oil: Rich in monounsaturated fats and polyphenols
• Fatty fish (like salmon, sardines and anchovies): Packed with omega-3s
• Avocado: A great source of healthy fat and potassium
• Leafy greens: Full of vitamin K, lutein, and folate
• Berries: Antioxidant powerhouses
• Eggs: High in choline for brain function
• Nuts & seeds: Vitamin E, magnesium, zinc
• Lean proteins: Helps repair tissues
• Whole grains & legumes: Stabilize energy and mood

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🍽 Sample Cooking Class Menu

I’m meeting up with neighbors from my building for a Spanish-themed cooking class as Mediterranean food offers a wonderful base with its use of fresh seasonal produce, seafood, and plenty of good oils. With a few simple additional tweaks, it can become a powerhouse for a nourishing meal for a child recovering from concussion

🍋 Homemade Lemonade

Made with whole Meyer lemons and raw turbinado sugar (Thermomix recipe here)

✅ Great for hydration and vitamin C.

Optional tweaks that can help make this even better : add a splash of fresh ginger, turmeric or carrot juice (Thermomix recipe here) for their anti-inflammatory effects, and reduce the sugar to lessen the pro-inflammatory glucose peaks

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🍤 Gambas (Spanish Garlic Prawns)

Garlic shrimp cooked in olive oil with chili flakes and paprika. Served with crusty sourdough.

✅ Great protein + brain-friendly olive oil.
🔁 Enhance with: quinoa or whole grain sourdough to boost B vitamins and fiber.
⚠️ Keep chili optional if the child is sensitive to strong flavors.

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🥩 Chuletas de Cordero (Spanish Grilled Lamb Chops)

Seasoned with garlic, rosemary, thyme, and Worcestershire sauce

✅ Lamb is rich in zinc, iron, and protein—excellent for healing.
🔁 Optional topping: a mint yogurt sauce to add healthy fats and brain-friendly herbs.

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🥗 Mixed Green Salad

With sliced oranges, almonds, capers, and red onion in an apple cider vinaigrette

✅ High in antioxidants and healthy fats.
🔁 Enhance with: Boiled egg slices, blueberries, or pomegranate arils. Use extra virgin olive oil for the vinaigrette and add canned anchovies in olive oil for an omega-3 boost. Sprinkle of quinoa for fibre, protein and B vitamins

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🍧 Yuzu Citrus Sorbet

✅ Naturally refreshing and high in vitamin C (Thermomix recipe here)
🔁 Lower the added sugar if possible. Or serve a banana-yuzu frozen blend for a creamy, sweet finish with added potassium.

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🥄 Pro Tips

• Encourage hydration throughout the day.
• Serve small portions, allowing for seconds to manage fatigue.
• Cook together when possible—hands-on cooking can support mood and confidence.

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Final Thought

Healing the brain doesn’t need to mean bland food. With a little planning and culinary creativity, we can turn everyday ingredients into a recovery-friendly feast. Whether you’re cooking with kids or for them, these small adjustments add up—and they taste good too.

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📚 References

1. Lewis MD. Concussions, Traumatic Brain Injury, and the Innovative Use of Omega-3s. J Am Coll Nutr. 2016 Jul;35(5):469-75. doi: 10.1080/07315724.2016.1150796. PMID: 27454858.
2. Conti F, McCue JJ, DiTuro P, Galpin AJ, Wood TR. Mitigating Traumatic Brain Injury: A Narrative Review of Supplementation and Dietary Protocols. Nutrients. 2024 Jul 26;16(15):2430. doi: 10.3390/nu16152430. PMID: 39125311; PMCID: PMC11314487.
3. Ryan T, Nagle S, Daly E, Pearce AJ, Ryan L. A Potential Role Exists for Nutritional Interventions in the Chronic Phase of Mild Traumatic Brain Injury, Concussion and Sports-Related Concussion: A Systematic Review. Nutrients. 2023 Aug 25;15(17):3726. doi: 10.3390/nu15173726. PMID: 37686758; PMCID: PMC10490336.

📚 Further resources

Source: Nutrition for Post-Concussion Syndrome: How to Plan for Recovery blogpost by https://www.cognitivefxusa.com/