How Does Food Influence School Performance?
If your child is unmotivated, has trouble concentrating, or has already caught her eye at school, perhaps you should pay attention to what she is eating. Although many people don’t think about it, food influences school performance.
During school age, we pay special attention to following certain sleep habits, as well as leisure and study routines. However, are we paying attention to what our children eat?
If we had in mind that food has a big impact on school performance, perhaps we would start to look more closely at what is put on the table each day.
The human brain remains a great enigma. This organ is the central computer that governs all our functions and represents 2% of our total body mass.
It is made up of a hundred billion nerve cells and a trillion neural connections, which respond to cognitive ability. Its development begins in the early stages of pregnancy. And by age 6, he will have reached 90% of his growth.
While it’s true that there are many factors for the brain to develop well, it’s also true that good nutrition can promote optimal nutrient absorption. Furthermore, it influences language development, memory, psychomotor skills, attention and even mood.
So it’s no surprise that there are numerous studies trying to determine what kind of food is best for us, especially the younger ones, to have healthy cognitive development.
In this sense, there is a study carried out with more than 1,300 Spanish children between 10 and 14 years old, which concluded that the Mediterranean diet improves academic results. But what else do we need to know about this subject?
The foods your children need
When talking about how food influences school performance, we should not forget that the brain is constantly generating new neurons.
This activity is responsible for 20% of children’s energy consumption. Thus, a diet that provides them with all the nutrients they need is essential for them to grow up healthy.
Omega 3 and 6 for good connections
In general, blue fish contain omega-3 fatty acids (DHA), which are essential for the brain to transmit the electrical impulses it generates.
Furthermore, they facilitate nerve connections and are related to learning and memory processes. You will find them in salmon, anchovies, sardines, walnuts, chia seeds, among others.
Carbohydrates for energy
Carbohydrates are the brain’s fuel, it’s what provides energy when it’s turned into sugar. But beware: the really interesting types are those called slow absorption, which means that we always have glucose available. This is the case with whole grains, pasta and potatoes, for example.
On the other hand, we should avoid giving refined sugars, as the energy they provide is instantaneous, but disappears in a short time. Thus, a very undesirable ups and downs in the body are created.
Children’s brains still don’t have the capacity to make an optimal carbohydrate store, so it’s very important to give them foods that constantly supply glucose.
Serotonin for wellness
Tryptophan is one of the essential amino acids capable of producing serotonin, the substance responsible for well-being, concentration and mood. We can find it in eggs, meat and fish, as well as sunflower seeds, chocolate – the purer the better – and turmeric.
Hill to have strong neurons
Neurotransmitters are responsible for transmitting information from one neuron to another. For this we need B-complex vitamins, such as choline, present in eggs. We can also find it in oilseeds or milk.
Fatty Acids for Neuron Agility
Oilseeds, avocados and olive oil have monounsaturated and polyunsaturated fats, which promote memory and help make neuronal functions much more efficient. They are perfect as healthy snacks to encourage a type of diet that influences school performance.
Calcium to relax
Calcium directly affects nerve impulses. A deficiency in this nutrient can lead to hyperactivity or otherwise fatigue. In addition to being essential for healthy bones, at the brain level, it will help children to focus better and not fall into stressful circles.
Sesame seeds are a rich source of calcium, as are nuts, green leafy vegetables or milk.
Proteins and iron for mental alertness
In addition to meat, legumes contain both protein and iron in large amounts. In them, we will find all the nutrients for the brain to generate new neurons and for oxygen to reach all nerve cells. Mental alertness and intellectual performance have to do with a good intake of both.
Vitamins and minerals against neuronal degeneration
Potassium, magnesium and lycopene are of great help in protecting the brain from cell damage. Antioxidants found in berries, bananas or tomatoes are our allies against cell aging.
Final recommendation
Finally, avoid ultra-processed foods at all costs to demonstrate how food influences school performance.
There is no problem in consuming them from time to time, but they should not represent the basis of children’s diet, as it has been proven that they can be carcinogenic, according to an opinion from the World Health Organization (WHO).
Ultimately, it is recommended that you make sure your children drink enough water. Dehydration is very common and can cause inattention, but also confusion, memory loss, fatigue, muscle weakness and other more serious problems.
