Research has long shown that children’s meals can have a significant impact on their learning and development, with experts reporting that children who eat a healthy, well-rounded diet may perform better in the classroom.
Balanced meals and healthy snacks also give children more energy to stay focused. A healthy diet also provides the nutrients needed for optimal brain function.
Proper nutrition can also help combat fatigue and boost mood and behaviour, keeping children active in class and motivated to participate in after-school sports activities.
Balanced diets are also linked to better sleep, which in turn helps improve children’s memory, attention span and problem-solving skills.
In this regard, here are the most important nutritional tips and nutrients that should be added to the menu, to help boost your child’s intelligence:
Focus on fiber
Most children lack fiber-rich foods, such as whole-grain breads and cereals, brown rice, whole-wheat pasta, oats, beans, lentils, chickpeas, fruits, vegetables, nuts and seeds, even though they eat plenty of carbohydrates that provide energy.
Fiber helps prevent constipation and maintains blood sugar levels, preventing dips that lead to poor concentration. In one study, elementary school-age children performed better on memory and attention tests two hours after eating a high-fiber breakfast, compared to a low-fiber breakfast.
Eating good fiber also supports a healthy gut microbiome, which has been linked to improved mental health, mood, and behavior.
Keeping the body hydrated
Dehydration can impair memory, concentration and mental performance. The brain is made up of 75% water, so staying hydrated at school should be a priority for all parents.
Fruit juice intake should be limited to 150 ml per day, while it is preferable to avoid soft drinks, especially those containing sugar.
Eat five servings of fruits and vegetables a day.
Children and teens should eat 5 servings of fruits and vegetables a day, just like adults.
Fruits and vegetables add fluids to our diet, as most of them are made up of about 80 to 90% water, and they also provide essential vitamin C and folic acid, which may help promote mental health.
Studies link fruits and vegetables, especially berries, to improved cognitive function, which includes mental activities that help us think and process information such as learning, remembering, planning and problem solving.
Strengthening bones with dairy
Milk, cheese and yogurt provide calcium, which is good for children’s and teens’ bones, but they are also full of iodine, which is vital for brain development.
A 200 ml cup of semi-skimmed milk provides 43% of the iodine needs of a 15-year-old child.
Consume foods rich in iron
Studies show that better iron levels in the body are linked to improved attention, concentration, intelligence and memory.
Sources of iron include: eggs, beans, lentils, chickpeas, nuts, seeds, fortified breakfast cereals, and red meat.
Vitamin C helps absorb iron from plants, so eat iron-rich foods with sources of vitamin C.
Fish
Studies show that eating more fish is linked to improved cognition and academic achievement.
The NHS recommends eating two portions of fish a week, including salmon, sardines or mackerel, which are particularly rich in omega-3 fats.
Vitamin D
Vitamin D is important for children’s mental health, and low levels have been linked to antisocial behavior.
The NHS recommends that all children over the age of four take a daily supplement containing 10 micrograms of vitamin D in autumn and winter as a preventative measure.
The importance of breakfast
A review from the British Nutrition Foundation confirms that eating breakfast is good for memory, attention and academic performance.
Try these breakfasts:
– Porridge or oatmeal made with milk, apples and nut butter.
– Eggs and tomatoes on whole grain toast.
– Whole grain cereal with milk and berries.
– Whole wheat toast with avocado and then yogurt.
– Fruit salad with plain yogurt, oats and nuts.
Source: Mirror
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2024-08-27 12:25:16
