TOP products to support mental functions in children
A healthy, balanced diet is one of the determining factors for all aspects of health, including brain growth and function.
Rapid brain growth occurs during the first two years of a child's life. By the age of 2, their brain reaches 80% of the weight of an adult's brain. It continues to develop during adolescence, especially in the prefrontal cortex. This area of the brain is associated with planning, memory, decision-making, and other operational functions.
All nutrients are important for normal brain function. However, studies have shown that foods with certain ingredients are best for supporting brain development and improving cognitive function in childhood and adolescence.
EGGS
Rich in nutrients that are critical for brain development and cognitive function, including choline, vitamin B12, protein, and selenium.
A review of 54 studies in 2020 showed that high choline in a child's diet during the first 1000 days of life supports brain development, protects nerve cells from damage, and improves cognitive function. Two whole eggs provide 294 grams of choline, which covers 100% of the needs for children aged 1-8 years and more than 75% of the needs of children and adolescents aged 9-13 years.
Additionally, a menu that includes eggs and other healthy foods like legumes and fruits provides higher IQ scores compared to eating patterns high in sweets like cookies and candy.
BERRIES
Rich in anthocyanins, which are beneficial for brain health. These plant compounds promote optimal blood circulation in the brain, provide anti-inflammatory effects, and promote the production of new nerve cells and the expression of certain proteins. In particular, brain-derived neurotrophic factor (BDNF), which stimulates the growth and development of neurons.
Research shows that berry consumption has a positive effect on children's cognitive function. For example, children aged 7-10 years who consumed 200 grams of blueberry drink with a high flavonoid content showed significantly better results in a word memorization test than those who drank a control drink. Low consumption of berries, as well as other fruits and vegetables, is associated with cognitive decline in children aged 6-8 years. And high consumption is associated with better academic performance.
SEAFOOD
It is an excellent source of many nutrients, including omega-3 fatty acids, iodine and zinc.
The body needs zinc for the creation and development of nerve cells, while omega-3 fats are essential for normal brain function. Iodine is necessary for the production of thyroid hormones, which play an important role in brain development.
Many studies have linked seafood consumption to improved cognitive function in children and adolescents, and fish consumption to higher IQ and better school performance. At the same time, low levels of omega-3 in the blood can negatively affect their cognitive function.
Researchers point out that some types of fish and seafood may contain mercury. For this reason, it is better to offer your child seafood with a low mercury content, such as shellfish, shrimp, salmon, trout, and herring.
GREEN LEAFY VEGETABLES
Spinach, cabbage, and lettuce contain brain-protective compounds, including folic acid, flavonoids, carotenoids, and vitamins E and K1.
The study showed that children who consumed enough folic acid had better cognitive performance compared to those who consumed insufficient amounts. Carotenoids, such as lutein and zeaxanthin, which are found in leafy greens, also play an important role. They accumulate in the retina of the eye, and their amount is measured by such an indicator as the optical density of macular pigment (MPOD). According to research, MPOD has a positive effect on cognitive function in children.
COCOA
Cocoa and cocoa products are one of the most concentrated sources of flavonoid antioxidants, such as catechin and epicatechin. These compounds have anti-inflammatory and protective properties.
Flavonoids increase blood flow to the brain and improve visual information processing. Studies have shown that they improve the performance of certain cognitive tasks in adults as well. According to the conclusions of a review of 11 studies, both short-term and long-term cocoa consumption contributes to the development of cognitive functions in children and young people. The researchers suggest that cocoa consumption improves cognitive performance in tasks related to verbal learning and memory.
APLES
They contain flavonoids, in particular hesperidin and naringitin. Studies show that consuming flavonoid-rich foods and beverages, such as oranges and orange juice, increases nerve activity and blood flow to the brain, which improves cognitive function.
Oranges also contain vitamin C, which is essential for proper brain development, production of neurotransmitters, etc. Studies conducted among adults show that optimal blood levels of vitamin C are associated with better performance on tasks requiring concentration, memorization, decision-making, and recognition.
YOGURT
Fermented dairy products, such as yogurt, are a good source of iodine, a nutrient essential for brain development and cognitive function. Children who do not consume enough iodine are more likely to suffer from cognitive disorders. Iodine deficiency is more common in pregnant women and children, especially with poor nutrition. Yogurt is also rich in other nutrients that are important for brain function, including protein, zinc, B12, and selenium.
To maintain energy levels and brain function throughout the day, children need a balanced breakfast. A good option is unsweetened yogurt with berries, homemade granola, cocoa nibs, and pumpkin seeds.
IRON-RICH FOODS
Iron deficiency is especially common among children. Low levels of this mineral negatively affect their mental development and academic performance. Iron deficiency is also associated with attention deficit hyperactivity disorder (ADHD). Children under the age of 7 are at risk of developing iron deficiency.
To prevent this, it is worth adding iron-rich foods to the diet. These include red meat, poultry, seafood, beans, and spinach. The body absorbs heme iron, which is found in foods of animal origin, better than non-heme iron from plant-based foods. Ideally, a child's diet should contain a mixture of both heme and non-heme iron sources.
Adding vitamin C sources to foods rich in non-heme iron improves its absorption. For example, lemon juice can be added to spinach salad.
NUTS AND SEEDS
Contain vitamin E, zinc, folic acid, iron, and protein. Eating nuts helps to improve the quality of children's diets and increase their intake of essential nutrients such as healthy fats, protein and fiber. Better nutrition is associated with better academic performance and cognitive function.
A study of 317 children found that nut consumption was associated with improved performance on the Symbolic Digit Modality Test (SDMT). The SDMT involves matching numbers with geometric shapes for 90 seconds. Scientists use this test to measure brain function. In addition, nuts and seeds are versatile, child-friendly foods that increase the quality of nutrients in meals.
BRAIN-FRIENDLY FOODS
Berry, nut butter and yogurt parfait. Add fresh berries, almond or peanut butter and chopped nuts to unsweetened full-fat or low-fat yogurt. Sprinkle with dark chocolate pieces on top.
Smoothies. Adding greens to fruit smoothies is a great way to increase your vegetable intake. You can combine several brain-boosting ingredients in one smoothie, including spinach, orange, strawberries, and yogurt.
Salad and salmon sandwich. A delicious snack will increase seafood consumption. For a balanced meal, serve it with your child's favorite fruits and vegetables.
Egg muffins. Egg and vegetable muffins are a nutrient-dense breakfast. You can also involve your child in cooking by asking them to choose additional ingredients.
Chicken and vegetable meatballs. A delicious protein option for kids. Serve with homemade tomato sauce containing healthy lycopene.
It is important to offer your child a variety of nutritious foods so that their diet is balanced and they consume the optimal amount of macro- and microelements. If you think that your child is not getting enough nutrients from the diet, consult your pediatrician about the need for dietary supplements.
A balanced diet is crucial for a child's overall health, including brain health. Including the foods listed above in the menu will help provide your child's body with the nutrients it needs to help their brain develop and function at its best.