Brain Foods: What to Feed Your Kids for a Healthier Mind
Being a kid is hard. Especially when you’re trying to grow your brain at the same time as keeping your hormones in check, managing new social situations and learning to handle schoolwork in an increasingly digital world. School can be stressful for kids, their parents and their teachers, but there are some things we can do to help keep things on the right track.
That’s why the best brain foods are different from just any old “healthy” foods. The best brain foods are those that have been shown by scientific research to promote healthy development of a child’s mind. These foods aren’t necessarily magical—no single food can make a kid smart—but they have been identified as particularly important in supporting healthy brain function across the board.
What Is a Healthy Brain?
A healthy brain is one that is able to operate at its full capacity and strength, without being negatively affected by things like stress, anxiety, or depression. There’s no “normal” or “average” for brain function, but there are some key indicators that a child may be in need of extra support. If a child is experiencing any of these, it’s worth speaking to their pediatrician and/or a child psychologist about ways to support healthy brain development. - Low self-esteem, low self-confidence and low motivation: These all relate to low self-worth and can be indicators that a child struggles to see their own power. - Trouble making or maintaining friendships: Kids who struggle to make and keep friends may have some social skills deficits. - Trouble with academic performance: Kids with learning disabilities and other challenges often need extra support, either in the classroom or outside of it.
Fats
Fat is an essential nutrient that all kids need, but they need to get it in smaller doses than adults as they grow. The ideal amount is between 10 and 20% of your daily calories. A good portion of that comes from the omega-3 fatty acids found in fish, nuts and seeds, and the rest comes from plant sources like nuts, seeds and avocados. Kids who eat a diet high in fat are more likely to experience both physical and mental health issues. Eating too many fats can lead to obesity or other metabolic disorders and can also impact mental health by increasing levels of cortisol, a hormone that can lead to anxiety and depression.
Fiber
The brain is made up of nearly 60% fat and almost 30% sugar, so it’s important to support a child’s brain health with a diet that’s high in fiber. Whole grains, beans, fruits and vegetables are all rich in fiber, as are nuts and seeds. Eating a diet high in fruits, vegetables, and whole grains can help increase your child’s fiber intake. Some foods that are high in fiber and tend to be favourites among kids are raisins, oatmeal, and berries. Kids who eat a diet high in fiber tend to have lower levels of stress hormones like cortisol and adrenaline, which can help keep anxiety levels down. They are also more likely to have regular bowel movements, which is important for supporting metabolism and reducing stress on the entire body.
Carbohydrates
Carbohydrates are the body’s primary energy source, and kids need to eat enough of them to stay healthy and focused. It’s important that kids eat a variety of carbohydrates, including grains, legumes, dairy and starchy vegetables like potatoes. Kids who eat a diet high in carbohydrates are less likely to experience low energy, mood issues or digestive distress, which are all common in kids who don’t eat enough of these foods. Carbohydrates also help kids concentrate better, which is important for academic performance.
Proteins
Kids need about 10% of their daily calories from protein, which is found in dairy, eggs and legumes. Protein can help kids build strong muscles and bones and has also been shown to help kids stay focused and alert. Kids who eat a diet high in protein tend to have lower levels of stress hormones like cortisol, which can help keep anxiety levels down. Protein is also important for healthy brain development, which is why it’s recommended that growing kids eat enough of it every day.
Beans and Legumes
Legumes and beans are high in fiber and protein, which is why many dieticians recommend that kids eat them at every meal. Beans and legumes can provide a well-rounded diet that’s rich in key nutrients and easy to digest. Kids who eat a diet high in healthy beans and legumes are less likely to experience digestive discomfort and are also more likely to stay focused on their work or homework. Beans and legumes are also high in iron, which helps support healthy brain development and the management of mood disorders.
Dark-Colored Fruit and Veggies
All fruits and vegetables are rich in vitamins and minerals, but some have been shown to be particularly beneficial for kids’ mental health. Dark-colored fruits and vegetables—like blueberries, carrots, and avocados—are high in antioxidants, which can help manage depression and anxiety. Kids who eat a diet high in vitamins and minerals are less likely to experience mental health issues like attention disorders and mood disorders. They are also less likely to experience low energy and feelings of depression.
Blueberries
Blueberries are particularly high in antioxidants that support mental health and academic performance. Blueberries are easy to add to any meal and are designed to be eaten raw, which means they are full of nutrients without any unhealthy additives or preservatives. Additionally, blueberries are a low-calorie option, clocking in at only 42 calories per serving. They also have a high level of soluble fiber, which can help reduce cholesterol and promote a healthy digestive system. Additionally, blueberries are packed with antioxidants, which can reduce your risk of certain diseases and boost your overall health.
Kids who eat a diet high in blueberries are less likely to experience mental health issues like depression and anxiety. They are also more likely to perform better in school and have higher attention spans, which is important for academic performance.
Exercise regularly.
Exercise is important for all kids, but it’s especially important for kids who experience anxiety or depression. Exercise can help kids let out any pent-up energy and frustration and can also help them better manage feelings, emotions, and thoughts. But as kids grow, they need different types of exercise to keep their brains and bodies healthy. Kids between the ages of 5 and 12 should focus on aerobic activities that get the heart pumping and the blood flowing, like running, swimming, or basketball.
Conclusion
It’s never too early to start feeding your kids a healthy diet that promotes brain health and development. Even the healthiest kids will likely face some challenges along the way, so it’s important to start with a solid foundation. The best brain foods are different from just any old “healthy” foods. The best brain foods are those that have been shown by scientific research to promote healthy development of a child’s mind. These foods aren’t necessarily magical—no single food can make a kid smart—but they have been identified as particularly important in supporting healthy brain function across the board. Visit kidsactivitypage.com for more information, tips, and advice to help your children develop essential skills and habits, more mature.
