How Nutrition Affects School Performance
Are your children demotivated, have difficulty concentrating, or are generally uninterested in school? Then you might want to look at what they eat. Nutrition affects school performance more than you might think.
During the school year, we need to pay special attention to things such as sleeping habits, the balance between play and study, etc. But, are we just as aware of what our children eat? If you are aware of the huge impact that nutrition has on your children’s performance in school, you are probably starting out.
The human brain remains a great mystery. This body is the central computer that controls all our functions. It represents 2 percent of our total body mass.
The brain is made up of 100 trillion nerve cells and 1000 trillion neural connections that correspond to our cognitive capacity. Brain development begins in the early stages of pregnancy, and 90 percent of brain growth occurs before the age of six.
Many factors play together to make the brain develop properly. However, it is also a fact that proper nutrition can promote the optimal absorption of nutrients. At the same time, it affects language development, memory, psychomotor skills, attention and even mood.
Therefore, it comes as no surprise that several studies have tried to determine which foods are best for healthy, cognitive development, especially for children.
In fact, a study in Spain has studied more than 1,300 children between the ages of 10 and 14. The researchers discovered that the Mediterranean diet improves academic performance.
What more do we need to know about how nutrition affects school performance among children?
The nutrition our children need to improve school performance
When we talk about how nutrition affects performance in school, we can not forget that the brain is constantly generating new neurons. This activity takes up 20 percent of a child’s energy expenditure. A diet that provides children with the nutrients they need is a vital part of healthy development.
Omega 3 and 6 for good neural connections
In general, bluefish contain omega-3 fatty acids (DHA), which are necessary for the brain to transmit the electrical impulses it generates.
They also facilitate neural connections and they deal with the processes according to learning and memory. You can find them in salmon, anchovies, sardines, walnuts and chia seeds, as well as other sources.
Nutrition to improve performance in school: Carbohydrates for energy
Carbohydrates are like gasoline to the brain. They contribute energy when they are converted into sugar. But, be careful. The main carbohydrates are slow-absorbing carbohydrates. They give us a constant supply of glucose. Slow-absorbing carbohydrates include, for example, whole grains, pasta and potatoes.
In this regard, it is important to avoid refined sugar. The energy it contributes is instantaneous, but it lasts for a very short time. Therefore, it creates a rapid kick of energy, 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. This is why it is important to give them a constant supply of food that offers glucose.
Serotonin for well-being
Tryptophan is an essential amino acid that is able to produce serotonin – the substance that is responsible for our sense of well-being, concentration and mood. You can find it in eggs, meat products and fish, sunflower seeds, chocolate (the cleaner the better) and turmeric.
Choline for strong neurons
Neurotransmitters are responsible for passing information from one neuron to another. For this to occur, we need B vitamins, such as choline, which can be found in eggs. You can also find choline in nuts and milk.
Fatty acids for more agile neurons
Nuts, avocados and olive oil contain monounsaturated and polyunsaturated fatty acids. These substances boost memory and help make neural functions more efficient. They are perfect as a healthy snack or as appetizers in a diet that contributes to a good performance in school.
Calcium to relax
Calcium has a direct connection with our nerve impulses. A lack of calcium can lead to hyperactivity or, conversely, cause fatigue. Not only is it irreplaceable for healthy bones, but it also helps the brain.
Calcium allows children to concentrate more and it keeps them from becoming stressed. Sesame seeds are a rich source of calcium, as well as walnuts, green vegetables and milk.
Proteins and iron for mental agility
Meat is not the only source of protein and iron. Legumes also contain large amounts of both nutrients. In legumes, we find all the nutrients the brain needs to produce new neurons, and for oxygen to reach every nerve cell.
Mental agility and intellectual performance have to do with an adequate intake of both iron and protein.
Vitamins and minerals against neural degeneration
Potassium, magnesium and lycopene are a great help when it comes to protecting the brain from cell damage. The antioxidants we find in berries, bananas and tomatoes are our allies to fight the aging of our cells.
Concluding recommendations on how nutrition affects school performance
Avoid ultra-processed foods at all costs so you can really see how much nutrition affects performance in school. It does not matter to eat it once in a while, but it should not be the basis of a child’s diet. According to the World Health Organization (WHO), ultra-processed foods can be carcinogenic.
And, finally, make sure your children drink enough water. Dehydration is very common and can cause lack of attention, confusion, memory loss, fatigue, muscle weakness and other serious problems.
