Back-to-School Tips for Boosting Kids’ Brain Health
It’s that time of year again that we start thinking about our kids going back to school. While stationery and uniforms are necessary, fuelling our kids with foods that help boost brain health, cognition and support memory and focus are super important too. Kids need energy to live, learn, grow, and play. Our brains alone take up more than 20% of our daily energy!1 So, to sustain energy in the classroom throughout the day, they need a decent amount of nutrient-dense foods. Here are some top foods to help support kids’ brain health:
Foods for energy
Wholegrains, Fruits and Vegetables
The brain consumes more than 50% of dietary carbohydrates, with approximately 80% of those being used for energy purposes alone2. Low glycaemic index (GI) carbohydrates, those that are digested slower and have a reduced impact on post-meal blood sugar levels, are the preferred choice when it comes to supporting sustained energy release3 – and are better for mood, energy and focus.
Our favourite low GI carbohydrates include wholegrains (such as whole- or multigrain breads, cereals, legumes, rice), and fruits and vegetables (think berries, stone fruit, kiwis, carrots, celery, broccoli, zucchini and tomatoes).
Studies on children found that consuming low GI foods helps to improve the quality and duration of intellectual performance2. Furthermore, on studies across all ages, it was found that poorer glycaemic control (consuming high GI foods such as highly refined sugars and junk food) is associated with impaired cognitive function and lower performances on tests of memory2. Interestingly, low GI foods tend to be higher in fibre than their high GI counterparts. In studies, the presence of dietary fibre has shown to be associated with higher alertness ratings and less perceived stress2.
Legumes, Nuts and Dark Leafy Greens
The collective effect of the B vitamins are particularly important to numerous aspects of brain function including energy and neurotransmitter production, and the synthesis of numerous neurochemicals and signalling molecules4. And while most studies focus on the small sub-set of B9, B6 and B12, evidence suggests that adequate levels of all eight B vitamins, including B1, B2, B3, B5 and biotin (B7) as well, is essential for optimal physiological and neurological functioning. Foods that contain a variety of the B vitamins include legumes, mushrooms, nuts, wholegrain cereals, leafy vegetables, eggs and high-quality meats and fish.
Foods for learning, concentration, memory, and focus
Protein
Protein occurs in all living cells and is an important macronutrient for children’s growth and development5. High quality protein sources are required to allow your child’s brain to grow, develop and function adequately. The central nervous system (CNS) requires numerous amino acids found in protein foods for the production and function of various neurotransmitters to send messages to the brain, ultimately helping with learning, cognitive performance and balancing mood6. Protein foods also tend to be good sources of B-vitamins, and help to balance blood sugar levels and provide long-lasting sustainable energy. Our top choices of protein include nuts, seeds and fatty fish (because these also include omega-3 fats), pulses, legumes and lean free-range meat and poultry.
Avocados, Walnuts, Flaxseeds and Chia Seeds
About 60% of your brain is made up of fat, half of which is comprised of omega-3 fatty acids7. Omega-3s are utilised to build brain and nerve cells, and are essential for learning and memory7,8. In particular, docosahexaenoic acid (DHA – one of the fatty acids that make up omega-3) is vital for normal brain function, and optimal visual and cognitive development. There are studies confirming the importance of DHA in cognition, behaviour and school performance in healthy school-age children, and in particular the benefit of supplementing with DHA to combat the low intake amongst this age group9. Foods such as avocados, walnuts, flaxseeds, chia seeds and fatty fish are all great, natural sources of omega-3 and DHA.
Cruciferous Vegetables, Nuts, Seeds and Wholegrains
Choline is an essential nutrient for normal brain development and function, cognitive processes and memory10. Thankfully, many common foods contain choline, such as quinoa, almonds, walnuts, mushrooms, broccoli, peas, carrots, oranges, bananas, apples, kiwifruit and eggs. More than half of dietary choline is consumed as phosphatidylcholine, with one of the richest sources of phosphatidylcholine being found in lecithin11. In fact, lecithin, a component of sunflowers and their seeds, has been used to help support the management of cognitive decline and impairment due to its concentration of phosphatidycholine11.
Water
Water is an essential component for carrying nutrients to cells. In terms of brain health specifically, studies show that water plays an important part in brain function and cognitive performance. 1% or more body water deficit can impair focus, attention and short-term memory12. Therefore, it’s important to create habits for kids to continually rehydrate throughout the day. After eight + hours of sleep, having water first thing in the morning is also important for kids to help prep their brain for the big day ahead.
Foods to protect from stress
Kids experience stress, generally from changing societal expectations and the impact of learning, playing, and growing. Stress can be detrimental to a child’s brain, cognitive and emotional development13, and while we can’t avoid stress entirely, there are ways you can help to reduce the impact of, and protect against, normal stress on your child’s body and brain.
Berries
Antioxidants are elements to stop your brain being damaged by oxidative stress, protecting your brain against wear and tear14. Fruits that are brightly coloured, such as berries, are high in antioxidants, and as a rule of thumb, the more brightly coloured, the more nutrient dense they are. Blueberries are particularly renowned for reducing inflammation and displaying neuroprotective (brain protective) properties14. All berries, however, do contain antioxidant properties, so, don’t forget about strawberries, cranberries, raspberries, goji or acai berries.
Dark Leafy Greens
True to the rule of vibrantly coloured health, dark leafy greens, including spinach and kale, are a potent vegetable source of vitamin C, which is known to be a vital antioxidant molecule in the brain15. They are also a great source of vitamin K, which is essential in healthy bone development16.
Nuts and Seeds
Not only are nuts and seeds full of protein and essential fatty acids, nuts and seeds are also great natural sources of vitamin E and selenium, which are two of the key nutritional antioxidants. While nuts may not be allowed at schools, sunflower seeds (whether whole or in a spread) are a great option for nut-free zones. They contain all the goodness listed above plus have the added benefits of being one of the most well-known sources of lecithin. They’re a tiny powerhouse packed with so much nutrition17.
Eating the right amount of nutrients each day can be challenging. Thankfully, multi-nutrient formulas such as Nuzest Kids Good Stuff helps to provide your kids with all the important nutrients they need in a delicious powder that can simply be mixed with water or milk and enjoyed.
Formulated specifically with kids’ needs in mind, made with real fruit and veg, and designed to help fill nutritional gaps in their daily diets, Nuzest Kids Good Stuff provides the perfect balance to give your kid everything they need to live, learn, grow and play – all in one daily serve.
References
Brady S, Siegel G, Albers RW, et al. Basic Neurochemistry: Molecular, Cellular and Medical Aspects. 7th edn, vol 1. Oxford: Elsevier, 2005.
Bourre JM. Effects of nutrients (in food) on the structure and function of the nervous system: update on dietary requirements for brain. Part 2: macronutrients. J Nutr Health Aging 200g;10(5):386-399.
Gourineni V, Stewart ML, Skorge R, et al. Glycemic index of slowly digestible carbohydrate alone and in powdered drink-mix. Nutrients 2019;11(6):1228.
Kennedy, DO. B vitamins and the brain: mechanisms, dose and efficacy – a review. Nutrients 2016;8(2):68.
National Health and Medical Research Council (NHMRC). Protein. Nutrient Reference Values for Australia and New Zealand, 2014. Viewed 20 Jan 2020, https://www.nrv.gov.au/nutrients/protein
Lieberman HR. Nutrition, brain function and cognitive performance. Appetite 2003;40(3):245-254.
Wysoczanski T, Sokola-Wysoczanska E, Pekala J, et al. Omega-3 fatty acids and their role in central nervous system - a review. Curr Med Chem 2016;23(8):816-831.
Rathod R, Kale A, Joshi S. Novel insights into the effect of vitamin B₁₂ and omega-3 fatty acids on brain function. J Biomed Sci 2016;25(23):17.
Kuratko CN, Barrett EC, Nelson EB, et al. The relationship of docosahexaenoic acid (DHA) with learning and behavior in healthy children: a review. Nutrients 2013;5(7):2777-2810.
Higdon J. Micronutrient information center: choline. Linus Pauling Institute. Oregon State University, 2015. Viewed 20 Jan 2020, https://lpi.oregonstate.edu/mic/other-nutrients/choline#reference54
Office of Dietary Supplements (ODS). Fact sheets for health professionals: choline. National Institutes of Health (NIH), 2019. Viewed 20 Jan 2020, https://ods.od.nih.gov/factsheets/Choline-HealthProfessional/
Riebl SK, Davy BM. The hydration equation: update on water balance and cognitive performance. ACSMs Health Fit J 2013;17(6):21-28.
McEwen BS. Effects of stress on the developing brain. Cerebrum 2011;14.
Casedas G, Les F, Gomez-Serranillos MP, et al. Anthocyanin profile, antioxidant activity and enzyme inhibiting properties of blueberry and cranberry juices: a comparative study. Food Funct 2017;8(11):4187-4193.
Kocot J, Luchowska-Kocot D, Kielczykowska M, et al. Does vitamin C influence neurodegenerative diseases and psychiatric disorders? Nutrients 2017;9(7):659.
Prenice A, Schoenmakers I, Laskey MA, et al. Symposium on ‘Nutrition and health in children and adolescents’ Session 1: Nutrition in growth and development. Proc Nutr Soc 2006;65(4):348-360.
Office of Dietary Supplements (ODS). Fact sheets for health professionals: vitamin E. National Institutes of Health (NIH), 2019. Viewed 20 Jan 2020, https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/
