How Nutrition Affects School Performance
Is your child demotivated, has difficulty concentrating, or is he generally uninterested in school? You may want to take a look at what he or she is eating. Nutrition has more influence on school performance than you might think.
During the school year, we pay special attention to things like sleeping habits and the balance between play and study, etc. However, do we pay the same attention to what our kids eat? If you were aware of the major impact nutrition has on your child’s school performance, you might want to start with it.
The human brain remains a mystery. This organ is the central computer that controls all our functions and represents 2% of our total body mass.
The brain is made up of 100 billion nerve cells and 1000 billion neural connections, all of which respond to our cognitive capacity. Brain development begins during the early stages of pregnancy and 90% of brain growth occurs before age 6.
Many factors come together for the brain to develop correctly. However, it is also a fact that good nutrition can promote optimal absorption of nutrients. At the same time, it affects, among other things:
- Language development
- Memory
- Psychomotor skills
- Attention
- Even mood
So it’s no surprise that countless studies have attempted to determine which foods are best for healthy cognitive development, especially for children.
One study in Spain even studied more than 1,300 children between the ages of 10 and 14. The researchers found that the Mediterranean diet improves academic results.
What else do we need to know about how nutrition affects children’s school performance?
The nutrients our children need
When we talk about how nutrition affects school performance, we can’t forget that the brain is constantly generating new neurons. This activity takes up 20% of a child’s energy consumption. A diet that provides them with the nutrients they need is an essential part of their healthy development.
Omega 3 and 6 for good neural connections
In general, bluefish contains omega-3 fatty acids (DHA) which are necessary for the brain to transmit the electrical impulses it generates.
They also facilitate neural connections and have to do with the processes of learning and memory. You can find them in:
- salmon
- anchovies
- Sardines
- walnuts
- Chia seed
Nutrition and its impact on school performance: carbohydrates for energy
Carbohydrates are fuel for the brain and provide energy when converted to sugar. Be careful though, the most important are the slow absorbing carbohydrates. These give us a constant supply of glucose. Slow-absorbing carbohydrates include whole grains, pasta and potatoes.
In the same vein , it is important to avoid refined sugars. The energy they provide is instantaneous, but lasts for a very short time. They therefore create a rapid energy surge, followed by a crash, which is not good for our body.
Children’s brains do not yet have the ability to create optimal carbohydrate reserves. That is why it is important to give them a constant amount of food that provides glucose.
Nutrition and its impact on school performance: serotonin for well-being
Tryptophan is an essential amino acid that can produce serotonin. This is the substance responsible for our sense of well-being, concentration and mood. You can find it in:
- Eggs
- Meat and fish
- sunflower seeds
- Chocolate (the purer the better)
- Turmeric
Choline for strong neurons
Neurotransmitters are responsible for transmitting information from one neuron to another. For this we need vitamins B, such as choline, which is found in eggs. You can also find choline in nuts and milk.
Fatty acids for more agile neurons
Nuts, avocado and olive oil contain mono-saturated and poly-saturated fats. These substances stimulate memory and help make neural functions more efficient. They are perfect as healthy snacks or appetizers in a diet that contributes to school performance
Calcium for relaxation
Calcium has a direct relationship with nerve impulses. A deficiency of calcium can lead to hyperactivity or, on the contrary, cause fatigue. It is not only indispensable for healthy bones, but also helps the brain.
Calcium allows children to focus more and avoid falling into depressions of stress. For example, sesame seeds are a rich source of calcium, as are walnuts, leafy greens and milk.
Protein and iron for mental agility
Meat is not the only source of protein and iron. Legumes also contain high amounts of both. In legumes we find all the nutrients necessary for the brain to produce new neurons and for oxygen to reach every nerve cell.
Mental agility and intellectual performance have to do with proper intake of both iron and protein.
Vitamins and minerals against neural degeneration
Potassium, magnesium and lycopene are of great help in protecting the brain from cell damage. The antioxidants found in berries, bananas and tomatoes are our allies against the aging of our cells.
Latest recommendations on how nutrition affects school performance
Avoid ultra-processed foods at all costs to really see how much nutrition affects school performance. Eating them occasionally isn’t a problem, but they shouldn’t be the foundation of our kids’ diet. According to the World Health Organization (WHO), ultra-processed foods can also be carcinogenic.
And finally, make sure your kids drink plenty of water. Dehydration is very common and can cause lack of attention, confusion, memory loss, fatigue, muscle weakness and other serious problems.
