6 Crucial Brain Foods your Child Needs
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Did you know that your child’s brain grows and changes exceptionally rapidly?
If you are a parent, you can attest to the fact that time flies by when it comes to your child’s growth and development. But what you may not realize is that your child requires certain nutrients and crucial brain foods at the right stages of life to help them develop properly.
In this blog, let’s explore some key nutrients that are crucial to your child’s brain’s growth and development, including several delicious foods in which they can be found. Then be sure to return next week for the second part of this blog mini-series to discover even more crucial nutrients your child’s brain needs.
Why? There’s nothing more important than protecting our child’s brain health and helping them develop their brain’s capacity. After all, we all want our children to excel in every possible way. If that means we can help them improve their focus, learning, memory, behaviour, and mood with the right foods, then why wouldn’t we
And what better time to start taking action than today? Get your child started with these key nutrients right away, and watch your child flourish!
Crucial nutrients your child’s brain needs
Many specific nutrients are needed to help the rapid growth and development of your child’s brain.
This week, let’s explore six of the most important:
Omega 3 fatty acids
Why it’s crucial: Omega 3 fatty acids, referred to simply as Omega 3’s, are vital building blocks that your child’s brain needs for development, growth, and cognition. It’s one of the absolute best nutrients for your child’s overall brain health, as it works to improve learning, memory, and mood in kids. Omega 3 fatty acids are also often lacking in kids with ADHD tendencies. So, to improve attention and nervous system function, adding more Omega 3’s to your child’s diet is key. [1]
What foods contain it: We can find omega 3’s in cod liver oil, wild salmon, mackerel, walnuts, flax seeds, and chia seeds. But if your child balks at the sight of fish on the dinner table, then a quality liquid omega-3 supplement is in order!
Genius Tip: Taking a liquid supplement is the most accessible form of a supplement for our digestive systems to process. This means more of the nutrient is absorbed by our body, which leads to greater bioavailability.
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“Did you know that a fetus rapidly uses up DHA (an omega 3 fatty acid) from the mother’s supplies, in addition to vitamins A and D? Cod liver oil will provide all of these necessary nutrients in the right amounts and help protect mom from postpartum depression.”
Protein
Why it’s crucial: Kids’ brains need protein to function correctly. Protein contains essential amino acids that a child’s body requires for tissue repair and brain cell creation. It also works to boost moods, improve focus, and stabilize blood sugar levels. High-quality protein sources as part of a healthy diet are crucial to allow your child’s brain to grow, develop, and learn.
What foods contain it: Good sources of proteins include grass-fed meat, pasture-raised poultry, seafood, peas, beans, eggs, soy, nuts, seeds, and grass-fed dairy.
Genius Tip: The quality of the protein you (and your child) eat is just as important as the quantity. Grass-fed and pasture-raised or wild protein sources contain more nutrients and healthier saturated fats without added hormones or antibiotics, making them more beneficial for us and the planet.
“Did you know that many people who are sensitive to grains don’t realize that they are consuming grains when they eat conventional meat products? This may explain why some people never get completely well when they try switching to a grain-free diet. If the meat they eat contains grains, they will never truly be able to heal.”
Choline
Why it’s crucial: Choline is an essential nutrient required for healthy brain development and normal brain function. It helps form new neurons and synapses (the connections between neurons) in the brain to improve learning. It also plays an essential role in developing a child’s nervous systems and building cell membrane integrity. When combined with vitamin B12 and folate, choline also works to improve your child’s focus and boost their memory. [2]
What foods contain it: Egg yolks are the richest source of choline. Choline is also found in grass-fed meat, liver, dairy products, nuts, and legumes.
Genius Tip: In utero, a fetus will absorb all available choline from the mother’s stores, often leaving mom deficient. Building up choline stores before pregnancy is one of the best strategies a prospective mother can take - for her own health and that of her future children. [3]
“Before and during pregnancy, a mother’s choline intake can positively affect her children throughout their entire lives. ”
Folate
Why it’s crucial: As a parent, you are most likely aware of the need for folate during pregnancy. But have you ever wondered why this nutrient is so critical? Folate is necessary for the production of DNA and the creation of healthy cells. Adequate folate levels prevent brain and spinal cord defects and reduce a child’s risk of intellectual disability. [4]
What foods contain it: Folate can be found in liver, leafy green vegetables like spinach, legumes, fortified cereals, and fortified bread.
Genius Tip: To help avoid postpartum depression, its recommended that all prospective mothers consume adequate levels of folate. Ensuring your child receives ample folate as well will help reverse the current statistic that 1 in 5 kids is deficient in this vital nutrient.
Vitamin B12
Why it’s crucial: Vitamin B12 is essential for a child’s brain development, cognitive function, and the myelination of nerves. A lack of B12 during pregnancy and early childhood has been associated with impaired cognitive development, including attention and memory. [5]
What foods contain it: The foods containing the most considerable amounts of Vitamin B12 include nutritional yeast, shellfish, seafood, legumes, nuts, and fortified grains.
Genius Tip: The best form of supplemental B12 is a sublingual (under the tongue) Methylcobalamin B12. It is the most active form of vitamin B12, making it the easiest form for our bodies to absorb and use. This form of B12 is also used much more efficiently by our brain, nervous system, and liver than cyanocobalamin - a synthetic form of the vitamin. As a rule, synthetic vitamins are challenging for our bodies to process, if we can process them at all.
Vitamin B6
Why it’s crucial: Vitamin B6 helps release brain chemicals like serotonin and norepinephrine. They work to stabilize your child’s mood and help them cope with stress. Vitamin B6 also helps maintain proper nervous system function and a robust immune system.
What foods contain it: Fish, organ meats, peas, spinach, and beans contain adequate amounts of Vitamin B6. Carrots, sunflower seeds, broccoli, and avocados also contain good amounts of this vital nutrient.
Genius Tip: Possible signs that you are not getting enough Vitamin B6 can include learning difficulties, depression, headaches, memory problems, numbness or tingling, and cracks or sores around your mouth and lips. If this sounds like you or your child, you may want to bump up the B6.
These six nutrients are just the beginning! Be sure to check back next week to discover even more essential nutrients your child’s brain needs for growth and development, as well as some delicious foods in which they can be found.
Bottom line
The right nutrients are crucial to your child’s development and brain health.
Studies show that kids who are well-nourished or take supplements tend to perform better on intelligence tests. If your child is not taking any supplements yet, you may want to consider getting him started on a quality multivitamin and mineral supplement today. This is especially important if your child is a picky eater and may not be getting all the necessary nutrients their growing bodies and brains need to function optimally.
Of course, the best place to start is by providing your child with some of the above-mentioned crucial brain foods first. You may want to consider our child-friendly recipe e-book to provide quick and easy kid-approved meals the whole family can enjoy.
We always do best to consume natural nutrients contained within food. However, if your child won’t eat many foods containing nutrients their brain requires for optimal growth and function, consider natural supplementation forms.
As always, I welcome your thoughts and value your feedback. Let me know what you think and what brain nutrients your child loves the most by dropping me a line or commenting below.
If you haven’t already done so, please sign up to receive my newsletters for more information about brain health, neuronutrition, lifestyle tips, and nutritional advice. Of course, if I can help you or your child with your nutritional needs, make an appointment to see me today!
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[Medical Disclaimer]
All information contained in this document is for informational purposes only. It is not intended to diagnose, treat, cure, or prevent health problems. For all serious health issues, please contact a medical or nutrition practitioner. The information provided is based on the best knowledge of the author at the time of writing, and we do not assume liability for the information, be it direct or indirect, consequential, special exemplary, or other damages. In all circumstances, it is always wise to consult your physician before changing your diet, taking supplements, or starting any exercise or health program.