by Mashal Batyah

Brain Foods for Kids

Did you ever know someone that others referred to as a “brain”?  Most of us would hear the term as we were growing up being used in a school environment when referring to a top student.  Often times, the “brain” did not seem to have to work hard at learning or retaining information; he or she was perceived as naturally intelligent, proficient in most subjects, liked by their teachers, and admired by their peers.  Most people are inclined to believe that highly intelligent children are ‘born smart’.  Although there is some truth to that assumption, there is one very important variable parents can control that will significantly influence that outcome:  the types of foods we feed our children.

The food we choose to nourish our children is one important factor that determines the successful cultivation of their proper brain function.  Homeschool parents can easily become preoccupied with the daily planning of our children’s learning schedule, so we should always make it a priority to stock the fridge and pantry with nutritious food choices for meals and breaks throughout the day that will nurture and sustain their cognitive development.   

 Breakfast is still the most important meal of the day

Numerous research studies indicate that the nourishment and energy from healthy food sources in your child’s breakfast will encourage their metabolism and highly foster their cognitive function.  A study published in the American Journal of Clinical Nutrition found that skipping the first meal of the day can hinder academic performance and interfere with cognition and learning among school-aged children.  In addition, children who skip breakfast are more tired, irritable, and restless by late morning.  These symptoms lead to aggressive behavior that may cause children to become easily distracted in a contained environment such as a homeschool setting.  Children who regularly eat a nutritious morning meal have a better attitude, more energy, and are less likely to lose interest in learning.

Nutrients and foods that support brain function

Moving on from breakfast, here are a few key nutrients and foods that will enhance your child’s diet and increase their brain development and function:

1.   Choline:  Augments in brain development and good for the memory.  This nutrient is found in soybeans, cauliflower, peanuts, potatoes, lentils, sesame seeds, and flax seeds.

2.   Antioxidants:  Eliminates free radicals that interfere with brain performance.  A deficiency of this important nutrient is often found in children diagnosed with attention disorders.  Healthy food sources include citrus fruits and their juices, dark green vegetables (spinach, asparagus, green peppers, Brussels sprouts, broccoli, watercress, and other greens), red and yellow peppers, tomatoes, pineapple, cantaloupe, mangos, and papaya.

3.   Omega-3 Fatty Acids:  Improves mood, attention, and alertness.  This important nutrient can be found in flaxseeds/flaxseed oil, soybeans/soybean oil, walnuts, Brazil nuts, olive oil, and pumpkin seeds.

4.   B-Vitamins:  Necessary for a vast range of functions in the body, particularly energy production.  Since the brain consumes about 20 percent of the body’s energy, adequate intake of B-vitamins is vital for maximum brain performance.  Food sources include carrots, almonds, cucumbers, cabbage, avocados, wheatgerm, mushrooms, whole grains, turnip and mustard greens, onions, asparagus, and sunflower seeds.

5.  Iron:  Aids in the production of brain chemicals (neurotransmitters) such as serotonin and dopamine that have extremely beneficial effects on mood and brain function.  Iron supplementation also improves attention and concentration.  Excellent choices of iron-rich foods include pumpkin seeds, lima beans, strawberries, kidney beans, prune juice, dried fruit, black-eyed peas, lentils, chickpeas, and tofu.

Last, but certainly not least, make sure you give your child plenty of water throughout the day.  Water makes up about 80 percent of the brain and is an essential element in neurological transmissions.  Poor hydration adversely affects a child’s mental performance and learning ability.  Symptoms of mild dehydration may include fatigue and headaches, as well as reduced alertness and ability to concentrate.  Cognitive functions including memory, attention, and concentration can decrease by about 10 percent once thirst is experienced.  Mental performance also deteriorates progressively as the degree of dehydration increases (Note: daily water requirements for children depend upon their body weight; the recommended water intake per day is the number of ounces equal to two-thirds of the child’s body weight).

What to avoid

Now that you have a jump start on your brain-boosting foods list, steer clear of any items that can quickly drain your child’s brain and cause rapid drops in their energy and attention levels, which often results in short spikes in activity followed by crashing lows from excess sugar and artificial ingredients.  Be sure to check labels and ingredient lists.  Avoid the following items on your next trip to the grocery store:

•Foods with artificial sweeteners or coloring

•High-fructose corn syrup

•Sugary fruit drinks, colas, and juices

•Refined white sugars and breads

•Trans-fats and partially-hydrogenated oils

•Processed snack foods and luncheon meats

Check out this link for creative ways to incorporate brain-healthy and other important nutrients into your children’s meals.  Enjoy these recipes by allowing your child to participate and including them as part of your homeschool activities.  Not only will you appreciate the health benefits, but you will also cherish the memories and times you share together creating a healthier lifestyle for your family!