Last week I looked at nutrition for children. When discussing breakfast food, I was struck by “one serving of a normal children’s cereal per day adds over 10lb of sugar to a child’s diet over the course of a year”. Not to mention the lack of nutritional value.
So what can we do to boost children’s brain power? The following foods are recommended by American nutritionist Jill Castle, specifically to boost cognitive function:
• Nuts are a good source of monounsaturated fats and full of vitamin E, which protects the brain against degenerative diseases. They are perfect for snacking, adding to the lunchbox and sprinkling on salads. (Note this does not include salted nuts.)
• Olives also have monounsaturated fats which promote the transport of oxygen to the brain. They are great for snacking and adding to lunch boxes. There is a huge variety of stuffed olives with healthy additions to tempt children.
• Dark chocolate can be a big ask for children, as it has a slightly bitter taste. However, it contains cocoa flavanols and increases the blood flow to the brain, thereby improving thinking and mood. I must stress ‘dark’ chocolate.
• Eggs contain iron, folate and vitamin A. One yolk has about 200mg of choline, which is important for children aged eight and younger.
• Blueberries, full of flavonoids, generally improve memory, learning and general reasoning capacity. They can be so versatile for children and can be added to breakfasts, good-quality yogurts (or the soya equivalent). A handful can be added to the lunchbox, can be left around for snacking and are great for desserts.
• Fatty fish contain omega 3 oils, which can enhance problem solving, concentration and memory. Many studies have been carried out with supplementing omega 3 to children with very positive results. So why not just feed them the range of available fatty fish, such as salmon, tuna, mackerel and sardines. Non-farmed salmon is preferable, while sardines and mackerel are low in toxins and mercury.
• Avocado is also rich in omega 3 fatty acids and boosts blood flow to the brain. This is such a versatile food. It can be mashed up and used in sandwiches or as a spread on crackers. It can be chopped up in pieces and included in salads or sliced in half and filled with prawns and a home-made sauce.
Just to finish off with the brain foods, here is a list to consider adding to your diet: almond and peanut butters, asparagus, broccoli, coconut oil, flax seeds, full-fat Greek yoghurt, kale, mussels, pumpkin seeds and spinach.
Establishing healthy eating habits is crucial to brain health
Many may be difficult to coax children to eat, but in their own way, each of them, if eaten regularly, can support the brain function.
Establishing healthy eating habits is crucial to brain health. A healthy diet means eliminating processed foods, refined foods and sugars. These include soft drinks and other sweetened beverages. It means a change in habits to cooking nutritious, whole food meals and not microwaving a fast food meal.
According to the National Centre on Addiction and Substance Abuse at Columbia University, children and teens who regularly eat dinner with their families do better at school and are also less likely to take drugs, smoke or drink (CASA, The Importance of Family Dinners VI, 2010).
It is difficult to make these changes, especially when children have already established food tastes. Some tips to help are:
• Make breakfast a must and ensure you schedule it into your busy morning. Avoid sugary cer-eals, refined, gluten-filled pastries and breads. One idea is to approach it like a cooked meal (but not the full English breakfast), rather than filler food.
Pack school lunches with a lot of thought, so they include healthy, nutritious foods. Set a good example and eat healthily yourselves. Finally, enlist your children’s support and help. If you explain why you are encouraging them to eat these very different foods, you can get them to learn what they do to the body. I remember giving a nutrition talk to a school in Paola once. I spoke to a class of 13-year-old boys who were remarkably fascinated and interested about the different types of foods and what reaction they had on the body. I was even treated to a queue of boys who wanted me to rate their lunchboxes.
If you encourage children in food preparation, instead of presenting them with an instruction, they are more likely to participate.
I would also like to include the importance of drinking water. It is an often overlooked element in improving academic performance in the shape of hydration. Most children avoid plain water, usually preferring soda or high-sugar juices.
However, studies indicate that drinking plain water during school hours boosts attentiveness, critical thinking and memory. While even mild dehydration (a body loss of one to two per cent) can impair cognitive performance (ACSMs Health Fit. J., 2013).
Finally, there is no magic button to improve IQ overnight, but studies have shown that in as little as 12 weeks, supplementation can make a difference in mental performance and mood.
kathryn@maltanet.net