In the era of lunch, cheese skewers and easy-to-process snack packaging, it's no wonder why more than 26% of Canadian children are overweight or obese. Today, more children face diabetes, heart disease, early onset of cancer, especially mental health and cognitive problems, such as attention deficit hyperactivity disorder, lack of concentration, and decreased learning ability. Over the years, many studies have linked undernutrition to the above – including poor academic performance.
Food brain connection
Although the human brain is very complex, it works very simply – it requires adequate nutrition, including vitamins and minerals, to achieve optimal results. Even the slightest lack of nutrition can have a huge impact on brain chemistry, leading to impaired learning and cognitive function, decreased attention, easy problem solving, anxiety and other behavioral disorders. The same effect can be achieved by not eating at all or replacing a wholesome meal with nutritious foods containing sugar and saturated fat.
But not only malnutrition can affect student performance. A new study conducted by the University of Alberta and the Dalhousie School of Public Health emphasizes that quality diets and a wide variety of quality food choices are important for academic achievement. This underscores the importance of breeds, with particular emphasis on increased fruit and vegetable intake and fat in moderate diets.
What should I do?
Simply put, what we invested in, we went out. In order to achieve the best health and academic results, we must start with the best nutrition. The following tips can help your child reach their full potential
1. Start with breakfast
We all heard that breakfast was the most important meal of the day, but it was not the reason for Froot Loops to be as honorable as oatmeal. The sugary day of the day will have the same negative cognitive impact as the breakfast. Choose whole grains, fresh fruits and proteins such as nuts and seeds for long-lasting energy and mental alertness.
Try this:
- Sprouted whole wheat bread, natural peanut butter or almond butter, sustainable energy and protein.
- Add nuts, seeds and fresh berries to whole grain cereals
- Use buckwheat as a warm grain. Quinoa is a complete source of protein that contains all essential amino acids and is an excellent source of energy and essential fatty acids. Chop with banana and stir the coconut flakes to obtain a natural sweetness.
2. Add healthy fat
Omega 3 [alpha linolenic acid] is an essential fatty acid that is essential for normal brain development and function. Studies have shown that children with the highest DHA levels [ω3 derivatives] are at least at risk for depression, bipolar disorder and ADHD. Sources of Omega 3 include flaxseed, hemp seeds, and walnuts; for DHA, oily cold water fish.
Try tips:
- Grilled fish sticks with squid
- Sprinkle ground flaxseed on morning grain or use linseed oil in dressings and dressings.
- Use hemp seed oil instead of milk to get a healthy dose of omega fatty acids
3. Limit refined sugar, simple carbohydrates and processed foods
Refined sugars, sodas and simple carbohydrates can suppress the immune system, causing blood sugar fluctuations and yeast imbalances – all of which affect mood, attention and performance.
Try tips:
Instead of refined sugar use:
- Agave nectar – a low-glycemic natural sweetener extracted from cactus plants
- Fruit puree – such as apricots or fresh apples
- Sweet spices – such as cinnamon, nutmeg and cloves
Please more green people
Fruits and vegetables contain vitamins, minerals and phytonutrients that are essential for optimal brain function, dark green leafy vegetables, bean sprouts and algae are the most powerful.
Try tips:
- Make a green smoothie mixed with green leafy vegetables and fresh fruits like bananas and mangoes – you will be amazed at how good it tastes!
- Use kale as a sandwich wrap ' or crispy romaine leaf as an interesting taco shell
- Packed raw vegetables dipped in school snacks
Making small changes in the right direction will bring great results to your child's development and the path to optimal health, happiness and success. Be prepared to see their performance soar!
Peggy Kotsopoulos
Nutrition consultant
beVibrant health consultation
Brain food – Improve children's academic performance with optimal nutrition was originally published on Spring
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