How Diet Influences School Performance
Is your child demotivated, struggling to concentrate, or generally not interested in school? You might want to take a look at what it is eating. Because diet affects school performance more than you might think.
During the school year we pay special attention to sleeping habits, the balance between playing and studying, etc. But do we also pay attention to what our children eat? Once you are aware of the huge impact diet can have on your child’s academic performance, you can start right away.
The human brain remains a great mystery. This organ is the central computer that controls all of our functions and represents 2% of our total body mass.
The brain is made up of 100 billion nerve cells and 1,000 billion neuronal connections, all of which respond to our cognitive abilities. Brain development begins in the early stages of pregnancy, and 90% of brain growth occurs by age 6.
Many factors help the brain develop properly. But it is also a fact that a proper diet can promote the optimal absorption of nutrients. At the same time, it affects language development, memory, psychomotor skills, attention and even mood.
It is therefore not surprising that numerous studies have attempted to find out which foods are best for healthy cognitive development, especially for children.
In fact, one study in Spain looked at more than 1,300 children between the ages of 10 and 14. In doing so, the researchers found that the Mediterranean diet improved academic results.
Other than that, what else should you know about how diet affects children’s academic performance? Read on and find out more below.
The nutrients our children need
When we talk about how diet affects school performance, we can’t forget that the brain is constantly creating new neurons. This activity accounts for 20% of a child’s energy expenditure. A diet that provides them with the nutrients they need is therefore an essential part of their healthy development.
Omega-3 and Omega-6 for good neural connections
Blue fish generally contains omega-3 fatty acids (DHA), which the brain needs to carry the electrical impulses it creates.
They also facilitate neural connections and have to do with learning and memory processes. However, you can also find them in salmon, anchovies, sardines, walnuts, chia seeds, and other sources.
How Diet Affects School Performance: Carbohydrates for Energy
Carbohydrates are like fuel for the brain and provide energy when converted into sugar. But be careful – the most important thing is the slow-absorbing carbohydrates. These give us a constant supply of glucose. Slowly absorbing carbohydrates include whole grain products, pasta and potatoes.
In the same vein , it’s important to avoid refined sugars. The energy they provide is instantaneous but lasts for a very short time. Hence, they cause a quick burst of energy followed by a crash that is not good for our body.
Children’s brains cannot yet build up optimal carbohydrate reserves. This is why it is important that they are constantly supplied with foods that contain glucose.
Serotonin for the well-being of our children
Tryptophan is an essential amino acid that can produce serotonin – the substance responsible for our well-being, focus, and mood. You can find it in eggs, meat and fish, sunflower seeds, chocolate (the purer the better), and turmeric.
Choline for strong neurons
Neurotransmitters are responsible for passing information from one neuron to another. To do this, we need group B vitamins such as choline, which is found in eggs. Choline can also be found in nuts and milk.
Fatty acids for more agile neurons
Nuts, avocados and olive oil contain singly and multiply saturated fats. These substances strengthen memory and help make neuronal functions more efficient. They are perfect as healthy snacks or appetizers for a diet that contributes to school performance
Calcium influences school performance and leads to relaxation
Calcium has a direct relationship with nerve impulses. A lack of calcium can lead to hyperactivity or, on the contrary, to fatigue. Not only is it essential for healthy bones, but it also helps the brain.
Calcium enables children to concentrate more and prevent them from falling into stress pits. Sesame seeds are a rich source of calcium, as are walnuts, leafy vegetables, and milk.
Proteins and iron for mental agility
Meat isn’t the only source of protein and iron. Legumes also contain large amounts of both. In legumes we find all of the nutrients the brain needs to produce new neurons and oxygen to reach each nerve cell.
Mental agility and intellectual performance are related to proper iron and protein intake.
Vitamins and minerals against neural degeneration
Potassium, magnesium, and lycopene are of great help in protecting the brain from cell damage. The antioxidants that we find in berries, bananas and tomatoes are our allies against the aging of our cells.
How Diet Influences School Performance: Final Recommendations
Definitely avoid highly processed foods to see how much diet affects school performance. Eating them from time to time is not a problem, but they shouldn’t be the basis of our children’s diet. According to the World Health Organization (WHO), highly processed foods can be carcinogenic.
Finally, make sure your children are drinking enough water as well. Lack of water is very common and can cause inattentiveness, confusion, memory loss, fatigue, muscle weakness, and other serious problems.
