6 minute read
Crucial Brain Foods Your Child Needs
BY KELLY AIELLO, rhn
Did you know that your child’s brain grows and changes exceptionally rapidly? If you are a parent, you can attest to the fact that time flies by when it comes to your child’s growth and development. But what you may not realize is that your child requires certain nutrients and crucial brain foods at the right stages of life to help them develop properly.
Why? There’s nothing more important than protecting our child’s brain health and helping them develop their brain’s capacity. After all, we all want our children to excel in every possible way. If that means we can help them improve their focus, learning, memory, behaviour, and mood with the right foods, then why wouldn’t we?
And what better time to start taking action than today? Get your child started with these key nutrients right away, and watch your child flourish!
Omega-3 Fatty Acids Why it’s crucial:
Omega-3 fatty acids, referred to simply as Omega-3s, are vital building blocks that your child’s brain needs for development, growth, and cognition. It’s one of the absolute best nutrients for your child’s overall brain health, as it works to improve learning, memory, and mood in kids. Omega-3 fatty acids are also often lacking in kids with ADHD tendencies. So, to improve attention and nervous system function, adding more Omega-3s to your child’s diet is key. What foods contain it: We can find Omega-3s in cod liver oil, wild salmon, mackerel, walnuts, flax seeds, and chia seeds. But if your child balks at the sight of fish on the dinner table, then a quality liquid Omega-3 supplement is in order!
Protein Why it’s crucial:
Kids’ brains need protein to function correctly. Protein contains essential amino acids that a child’s body requires for tissue repair and brain cell creation. It also works to boost mood, improve focus, and stabilize blood sugar levels. High-quality protein sources as part of a healthy diet are crucial to allow your child’s brain to grow, develop, and learn. What foods contain it: Good sources of proteins include grass-fed meat, pastureraised poultry, seafood, peas, beans, eggs, soy, nuts, seeds, and grass-fed dairy.
Choline Why it’s crucial:
Choline is an essential nutrient required for healthy brain development and normal brain function. It helps form new neurons and synapses (the connections between neurons) in the brain to improve learning. It also plays an essential role in developing a child’s nervous system and building cell membrane integrity. When combined with vitamin B12 and folate, choline also works to improve your child’s focus and boost their memory. What foods contain it: Egg yolks are the richest source of choline. Choline is also found in grass-fed meat, liver, dairy products, nuts, and legumes.
Folate
Why it’s crucial: As a parent, you are most likely aware of the need for folate during pregnancy. But have you ever wondered why this nutrient is so critical? Folate is necessary for the production of DNA and the creation of healthy cells. Adequate folate levels prevent brain and spinal cord defects and reduce a child’s risk of intellectual disability. What foods contain it: Folate can be found in liver, leafy green vegetables like spinach, legumes, fortified cereals, and fortified bread.
KELLY AIELLO, rhn is one of Nature’s Fare Markets’ nutritionists and provides free half hour one-on-one nutrition consultations in our stores. Check out the nutrition consultation schedule on page three and book your free appointment today at naturesfare.com. Learn more: happihuman.com
Vitamin B12 Why it’s crucial:
Vitamin B12 is essential for a child’s brain development, cognitive function, and the myelination of nerves. A lack of B12 during pregnancy and early childhood has been associated with impaired cognitive development, including attention and memory. What foods contain it: The foods containing the most considerable amounts of Vitamin B12 include nutritional yeast, shellfish, seafood, legumes, nuts, and fortified grains.
Vitamin B6 Why it’s crucial:
Vitamin B6 helps release brain chemicals like serotonin and norepinephrine. They work to stabilize your child’s mood and help them cope with stress. Vitamin B6 also helps maintain proper nervous system function and a robust immune system. What foods contain it: Fish, organ meats, peas, spinach, and beans contain adequate amounts of Vitamin B6. Carrots, sunflower seeds, broccoli, and avocados also contain good amounts of this vital nutrient.
Iron Why it’s crucial:
Iron is essential for a child’s neurological development. Numerous studies report that kids who have lower levels of iron also have lower IQs. A lack of iron can also create fatigue, fearfulness, unhappiness, and poor social skills in kids. What foods contain it: Meats, beans, lentils, dark leafy vegetables, beets, figs, and baked potatoes have the highest iron content. Pumpkin seeds, shellfish, broccoli, and almonds also contain adequate amounts of iron.
Zinc Why it’s crucial:
Zinc is an important antioxidant that protects your child from environmental pollutants, which can slow a child’s ability to learn. It’s also needed for overall health and growth. It strengthens a child’s immune system, promotes proper bone and joint health, and is required to develop a child’s reproductive system. What foods contain it: Foods that contain large amounts of zinc are seafood, pumpkin seeds, soybeans, eggs, and legumes. Other foods containing zinc include beans, kelp, green peas, and buckwheat.
Vitamin A Why it’s crucial:
Vitamin A, along with vitamin D and arachidonic acid, work together to promote mental health by regulating dopamine and cortisol levels. Vitamin A is necessary to carry out dopamine signalling to help reduce the incidence of anxiety and depression. Vitamins A and D are also essential for the optimal formation and function of the brain. What foods contain it: There are large amounts of Vitamin A in liver and cod liver oil. Smaller quantities can be found in egg yolks, grass-fed butter, carrots, squash, cantaloupe, and broccoli.
Vitamin D
Why it’s crucial: Vitamin D works directly with Vitamin A in many contexts. It’s also required for the proper use of calcium in the body to create strong, healthy bones. But perhaps more importantly, Vitamin D turns on and off enzymes in the brain that create neurotransmitters and encourage nerve growth. Studies also suggest that vitamin D protects neurons and reduces neuroinflammation. What foods contain it: Fatty fish and cod liver oil contain large amounts of Vitamin D. Smaller amounts are found in shellfish, grass-fed butter, and halibut.
Vitamin C Why it’s crucial:
Vitamin C is a powerful antioxidant that is vital for optimal cognitive health. Your child’s brain uses vast amounts of vitamin C each day to form connective tissue and blood vessels. It’s also used to protect healthy brain function and convert dopamine into serotonin to boost your child’s mood. As a bonus, vitamin C works to strengthen immunity, making it extra helpful during cold and flu season! Because of its importance in daily brain function and how quickly it gets used up when our bodies are under stress, it’s recommended to replenish vitamin C supplies regularly throughout the day. What foods contain it: Vitamin C is found in many delicious foods like oranges, strawberries, blackberries, avocados, kale, and Brussels sprouts.
Bottom Line
The right nutrients are crucial to your child’s development and brain health.
Studies show that kids who are wellnourished or take supplements tend to perform better on intelligence tests. If your child is not taking any supplements yet, you may want to consider getting him started on a quality multivitamin and mineral supplement today. This is especially important if your child is a picky eater and may not be getting all the necessary nutrients their growing body and brain need to function optimally.
Learn More
See Kelly’s powerhouse foods picks and genius tips for best sources of these key nutrients and tips and tricks to work them into your child’s diet
