Foods with Brain Benefits for Children

This school year had an exceptional return to classes, as due to the pandemic we are still facing, classes stayed at home, along with the children, so finding ways to help them stay attentive in virtual classes is a great way to support them.Especially if you are a mom or dad and have little ones taking classes from home, you can assist them with their nutrition so they can maintain their focus on what they are learning through certain foods with brain benefits.For example, there is evidence that hungry children cannot concentrate, which leads to a low attention span and even behavioral problems, according to Sibylle Kranz, associate professor of kinesiology and registered dietitian at Curry School.According to Drew Ramsey, psychiatrist and co-author of “The Happiness Diet,” there are certain foods that can help children stay alert and aid in the development of their brains in the future.Broadly speaking, children should have a diet that includes high-protein foods, healthy fats, fruits and vegetables, and whole grain products or cereals.Consuming a high-protein diet is healthy for the brain because it contains amino acids that are used to create neurotransmitters like dopamine and serotonin. Serotonin is associated with feelings of well-being and happiness, while amino acids can become antioxidants that protect brain cells from damage. Some foods rich in protein are eggs, lean meats like chicken and turkey, legumes, nuts, and cheese.On the other hand, healthy fats like omega-3 and omega-6 are found in fish oils, nuts and seeds, avocados, and dark leafy greens. These have brain benefits, as the brain is primarily composed of fat, and consuming these types of fats helps produce energy and keeps membranes flexible so that communication between neurons works smoothly.Fruits and vegetables are vital in anyone's diet, but they have special benefits for children, as they are packed with micronutrients necessary for brain health. For example, vitamins and minerals like zinc, iron, and vitamin B found in fruits and vegetables play a role in energy production and increase the speed of communication between neurons.In fact, zinc specifically helps produce the neurotransmitter GABA, which aids in concentration and focus, and is primarily found in the hippocampus, the area of the brain responsible for memory.Finally, whole grains provide complex carbohydrates that are converted into the sugar that gives the brain an instant energy boost. However, excess sugar can cause drowsiness in students. That’s why the type of carbohydrates that children should eat are complex carbohydrates, in the form of whole grain bread, nuts, legumes, and fruits and vegetables.To give you concrete ideas, here are some recipes that will benefit children's learning at home:Egg roll filled with refried beansFruit skewers with homemade yogurtFish tinga tostadasOatmeal with apple puree