What's the link between diet and learning?
It's well established that nutrition and learning go hand in hand. Certain foods enhance brain function, memory, concentration and motor skills. Children that eat the right foods at regular intervals are more focused, have more energy for school work and have better moods.
The foods you eat affect brain function in a number of ways. Some foods contain nutrients that are used to manufacture brain chemicals, or neurotransmitters, that enhance memory, concentration, and reaction time.
The brain uses other foods for energy. In fact, brain cells need twice as many calories as other cells the body. Neurons, brain cells that communicate with one another, are constantly active transmitting information throughout the body. A tired brain -- or one that doesn't get proper nutrition -- won't help kids (and adults) perform their best. And other foods are needed for the development and repair of healthy brain cells.
Okay, so what are some of the best brain foods for kids? Walk us through these foods.
The first meal the fuels a child's brain is breakfast. Breakfast foods such as cereal, toast, waffles, fruit, milk and yogurt raise blood glucose levels, supplying the brain with the food it needs to power morning activities. Many studies show children who skip breakfast are more sluggish, less attentive and have less energy for morning activities compared to their classmates who eat breakfast.
But not all breakfasts are equal when it comes to boosting memory. In a study of elementary school children, those who ate oatmeal for breakfast scored much better on certain memory tests than kids who were given a low fibre, refined cereal or no breakfast at all. Oatmeal has a low glycemic index which means it's digested slowly, providing a more sustained source of energy. Lower glycemic breakfast foods include large flake and steel-cut oats, grainy breads, high fibre cereals, granola, nuts, yogurt, milk, unflavoured soy beverages, apples, oranges, grapefruit, pears and berries.
What about eggs for breakfast?
Eggs are actually good choice for kids because egg yolks contain choline. Choline is a vitamin-like compound that's used to transmit nerve impulses and maintain brain healthy cell membranes. Choline is also used to make acetylcholine, a brain chemical involved in memory. Research suggests that choline-rich foods may enhance brain cell production throughout childhood.
Good sources of choline include egg yolks, peanuts, peanut butter, green peas and soybeans. Kid-friendly: scrambled eggs, French toast, peanut butter and toast and edamame.
Fish is a brain food, right? What if kids don't like it?
Yes, oily fish is definitely a brain food. Omega-3 fatty acids in fish, in particular DHA, are essential for brain growth and function. These fats make up a large portion of the communicating membranes of the brain. A steady supply of them also keeps the lining of brain cells flexible so memory messages can pass easily between cells.
I recommend serving oily fish like salmon, trout and Arctic char twice a week. Fish rich in omega-3 fats are also low in mercury. Canned light tuna is also a good source. Canned white (albacore) tuna is higher in mercury.
If your child doesn't like fish, try foods fortified with DHA like milk, yogurt, cheese, eggs and juice. Fish oil supplements for kids are also available.
What other foods do you recommend?
Iron-rich foods also help kids learn. Low blood levels of iron (ferritin) – even in the absence of anemia – can impair concentration and memory in kids and teenagers. Iron is needed to transport oxygen to brain cells. It's used to make the memory neurotransmitter acetylcholine. Good food sources include red meat, enriched breakfast cereals, whole grain breads, dried fruit beans, legumes, tofu, and nuts. In addition to iron-rich foods, a multivitamin and mineral supplement will help menstruating females and vegetarian kids meet their daily iron requirements.
Vitamin E is also important. This vitamin's potent antioxidant effects protect brain cells from damage and inflammation. It's found in vegetable oils (sunflower, safflower and grapeseed oils have the most), margarine, sunflower seeds, almonds, hazelnuts, peanuts, peanut butter, soy beverages, wheat germ and leafy green vegetables such as spinach, kale and Swiss chard. Kid friendly: soy smoothie with banana, peanut butter and wheat germ.
