How Nutrition Affects Performance In School
Is your child unmotivated, has difficulty concentrating or does not seem interested in school in general? You may want to look at what he or she eats. Nutrition affects how students perform in school more than you might think.
During the school year, we pay special attention to many factors, such as sleeping habits and the balance between play and studies, etc. But do we pay the same attention to what our children eat?
The human brain
The human brain is and remains a great mystery. This organ is the central computer that controls all our functions and represents 2% of our total body mass.
The brain is made up of 100 billion nerve cells and 1,000 billion nerve connections, all of which are responsible for our cognitive capacity. Brain development begins during the early stages of pregnancy and 90% of brain growth occurs up to 6 years of age.
Many factors must come together for the brain to develop properly. But it is also a fact that the right nutrition can promote optimal absorption of nutrients. In this way, it affects language development, memory, psychomotor abilities, attention and even an individual’s mood.
Therefore, it is not surprising that many studies have tried to determine which foods are best for healthy cognitive development, especially for children.
A study in Spain therefore examined more than 1,300 children between the ages of 10 and 14. The researchers found that the Mediterranean diet improves academic performance.
How nutrition affects children’s performance in school
What nutrients children need
The brain is constantly creating new neurons. In fact, brain activity accounts for 20% of children’s energy expenditure. A diet that provides children with the nutrients they need is an important part of their healthy development.
Omega 3 and omega 6 fatty acids for good development of neural connections
Fatty fish contain omega 3 fatty acids (DHA) which are necessary for the brain to send the electrical impulses it generates.
They also facilitate neural connections and promote learning processes and memory. You can find these essential fatty acids in salmon, anchovies, sardines, walnuts, chia seeds and also in other sources.
Carbohydrates for energy
Carbohydrates act as fuel for the brain and provide energy when converted to sugar. But be careful – the best are the slowly absorbing carbohydrates. These provide an even glucose supply. Slow carbohydrates include, for example, whole grains, pasta and potatoes.
In the same vein, it is important to avoid refined sugars. The energy they provide is immediate, but lasts a very short time. Therefore, they provide a quick energy boost followed by a crash, which is not good for the body.
Children’s brains do not yet have the ability to create optimal reserves of carbohydrates. It is therefore important to give them equal access to foods that contain glucose.
Serotonin for well-being
Tryptophan is an essential amino acid that can produce serotonin – the substance that is responsible for our sense of well-being, concentration and mood. You can find it in eggs, meat and fish, sunflower seeds, chocolate (the more cocoa the better) and turmeric.
Choline to strengthen nerve cells
Neurotransmitters are responsible for transmitting information from one neuron to another. For this to happen, we need B vitamins, such as choline, which are found in eggs. You can also find choline in nuts and milk.
Fatty acids for healthy nerve cells
Nuts, avocados and olive oil contain monounsaturated and polyunsaturated fats. These substances improve memory and help make neural functions more efficient. They are excellent as healthy snacks or appetizers in a diet that aims to improve academic performance.
Calcium to be able to relax
Calcium has a direct relationship to nervous impulses. Lack of calcium can lead to hyperactivity or, conversely, fatigue. It is not only necessary for good skeletal development, but also helps the brain.
Calcium enables children to concentrate better and improves their ability to deal with harmful stress. Sesame seeds are a rich source of calcium, as are walnuts, leafy greens and milk.
Proteins and iron for mental flexibility
Meat is not the only source of protein and iron. Legumes also contain large amounts of both. In legumes, we find all the nutrients needed for the brain to be able to generate new nerve cells and transport oxygen to all nerve cells.
Mental agility and intellectual performance can be linked to a good intake of both iron and protein.
Vitamins and minerals for nerve degeneration
Potassium, magnesium and lycopene are a great help in protecting the brain from cell damage. Antioxidants found in berries, bananas and tomatoes are excellent in the fight against cell aging.
Final recommendations on how nutrition affects children’s performance in school
Avoid hard-processed foods, such as fast food, whole foods and sweets, to really see how much nutrition affects children’s academic performance.
Eating them from time to time is not that dangerous, but they must not be the basis of a child’s diet. According to the World Health Organization (WHO), these processed foods can also be carcinogenic.
Last but not least, make sure your children drink enough water. Dehydration is very common and can lead to lack of attention, confusion, memory loss, fatigue, headaches and other problems.
