What your child eats can affect the way she thinks and feels. Put these on their plate
When children have problems with paying attention in class, have low energy levels, suffer from a lack of enthusiasm, and are easily bored, chances are they are not getting the essential productivity-enhancing nutrients they need from their diet. Most parents are aware that a balanced diet is essential for keeping children healthy, boosting their growth, and preventing nutritional deficiencies. Not many realise the impact that the right nutrition can have on their children’s overall productivity.
In fact, what a child eats has directly affects the way he or she thinks, behaves, and performs in school. Dietician and nutrition educator Neha Chandna says that parents need to think not only in terms of a child’s height and weight, but also their mental growth and productivity. “Parents need to ensure they’re giving their kids the right nutrition from the time they are weaned from breast milk,“ she says. Rapid brain growth occurs during the first two years of life, and scientific studies have shown that the critical period for focusing on a child’s nutrition is the first 1000 days of life. Dietician and nutritionist Dr Anupama Yadav Iyer points out that this period of life may be particularly sensitive to deficiencies in diet. “Adolescence is another significant and sensitive period for cognitive development (attention, memory, thinking, learning, and perception, and self regulation),“ she explains. “Lack of the right nutrition could result in children being less energetic and having stunted cognitive development. In extreme cases, the wrong diet could result in underdevelopment of the brain and in important developmental traits not being expressed.“
If you see that your child is struggling to stay alert, it may be time to start thinking about what you’ve been putting on his or her plate.
Include these foods in your child’s diet, say both experts:
Milk and milk products:
These are a great way to add proteins in their diet. These foods help with cognitive development at a young age. Proteins give the brain the energy it needs to grow and develop. Dark green leafy vegetables (spinach, kale, mustard greens, mint):
These are loaded with multiple beneficial nutrients.
They contain folates, essential for proper brain and nervous system development, and healthy blood formation. They also contain Vitamin C which is a powerful antioxidant that prevents cell degeneration, Vitamin A, an antioxidant that strengthens cell integrity and the immune system and iron, which boosts the memory, and prevents learning impairment, and is also essential for anaemia sufferers as it combats weakness and sluggishness.
Beans and lentils:
They are a great source of proteins, folates, and also zinc, a mineral which is important for memory, cognition, and overall brain development.
Nuts (walnuts, almonds, peanuts):
Not only do they taste good, these superfoods are a rich source of healthy Omega-3 fatty acids that build up concentration and memory, brain function and learning, and also the nervous system.
Citrus fruits (oranges, lemons):
They are loaded with Vitamin C, a powerful antioxidant which eliminates toxins from the body and prevents the destruction of brain cells. Easily destroyed by heat, Vitamin C is best absorbed from uncooked food, namely fruits and salads.
Seeds (sunflower, pumpkin, flaxseeds, watermelon, chia seeds):
A good source of Omega-3 fatty acids and other fats good for brain development, these also contain Vitamin E, an antioxidant that offers protection against toxins.
Fish (salmon, mackerel, tuna, sardines):
Seafood is an excellent source of proteins and Omega-3 fatty acids, as well as iodine, another essential nutrient for normal brain development.
Red meats, eggs, and other animal products:
These are really the only rich, natural sources of Vitamin B12, one of the most important vitamins for brain health and for enhancing the digestion of other nutrients thus, these foods prevent fatigue and lethargy. Deficiency of this vitamin could increase the risk of mood disorders including depression, and mental problems including schizophrenia. Vegetarians could source Vitamin B12 from milk, soy, yeast extract, and fortified cereals.
Source – Ahmedabad Mirror – 10th March 2017
