Do you want to have sharp kids with better performance at schools? A proper balance of nutrition has a great impact on children’s brain development and their cognitive skills, especially in early ages (1-5 years old). The new findings from recent research shed light on the relationship between nutrition and learning in kids. It is important for everyone who cares about kids’ success in future to know them and apply them in their daily diet. Let’s go over the findings of a new research about the link between healthy nutrition and cognition in kids.
- The study solidifies the relationship between breastfeeding and increased IQ.
- Iron deficiency during early ages leads to a change of behavior and delayed psychomotor development.
- Children with poor nutrition will be more exposed to infection which make them sick and miss school more often.
- Children who eat a complete breakfast have better performance at school compared to children who skip breakfast.
Here is a list of nutrients that can help kids stay smart and active:
Fatty fish such as salmon or tuna 🐟
Due to abundance of omega-3 fatty acids -DHA and EPA, fatty fish is a great food for improving brain functionalities. A tuna sandwich or fish taco with a yummy dipping sauce can be a perfect snack in the afternoon.
Eggs have a lot of benefits including high protein, iron, minerals and B vitamin. Decorate the morning table with a delicious healthy breakfast with pancakes or eggs burrito sandwiches.
Nuts and seeds 🌰
Nuts are natural power-packs of nutrients like vitamins, minerals, antioxidants, healthy fats, protein and fiber. Peanut butter is a perfect choice for kids’ diet. You can always trim dishes with adding some nuts or seeds like pineapple seeds, pistachio, and almonds.
Whole grain 🌾
“Whole grains are more nutrient-dense; they have a variety of phytochemicals and antioxidants. Three servings of whole grains per day can significantly reduce the risk for heart disease, certain types of cancer, and diabetes,” says Leonard F. Marquart, PhD, RD, assistant professor at the University of Minnesota’s department of food science and nutrition, who believes that whole grains can be a piece of the puzzle in addressing concerns of pediatric obesity and related diseases. “Whole grains have a filling effect. Those that consume more whole grains have a lower BMI (body mass index) and gain less weight over time”, adds Dr. Marquart. So, from now on, pay attention to whole grain label of foods for kids.
Make a delicious oatmeal plate with yogurt, raisin and honey. Yum Yum!! Oatmeal is a nutrient-dense breakfast that supplies certain vitamins and minerals. It includes high energy and high fiber which help boost the digestion system. The study shows that spatial memory skills which are important for learning subjects like math and geometry are increased in kids K-5 who eat oatmeal for breakfast.
Beans are a good source of low-calorie protein and a great source of fiber. Make a veggie burger from beans like lentil. Both brown and red lentil are great sources of Iron and fiber.
Colorful fruits and veggies 🍎
Decorate the dinner table with an assortment of colorful fruits and veggies. Help kids learn the fun of coloring their plate with all the healthy and tasty colors of fruits and vegetables.
Milk, yogurt, and meat 🧀 🍗
Another good source of protein and energy is dairy products and meats. Award your little scientists after a heavy homework with a smoothie of fruits or a nice yummy home-made burger.