Nutrients for Kids

Are your kids staying up late pouring over assessment books, watching TV or surfing the net? Some kids go off food or indulge in junk food while busy. Parents are naturally eager for their children to grow up physically strong and healthy. It’s important to look out for nutrients to nourish your kids. Best nutritional foods can increase a child’s IQ and affect memory, concentration and even behavior. A well balanced diet with all the right nutrients, together with some fresh air and outdoor exercise will do the job.

These are the few nutrients to look out for. Provide your kids with plenty of water, juice, milk and soup. Hydrating well helps to prevent fatigue and improve concentration.

Food with iron provides support for your body's red blood cells and energy production, so include lean red meat, fish, chicken and green leafy vegetables is a need.

Blood sugar is the main fuel for brain; keep it on an even keel. Provide your child with whole grain carbohydrates like multi grain bread bun, brown rice, wholegrain noodles or pasta will do the trick. Vitamin B and complex carbohydrates release a steady stream of energy to spark cognition.

Choline is a nutrient in the B vitamin family which supports overall mental functioning. Choline helps form phosphatidylcholine, the primary phospholipid of cell membranes and is also the precursor to acetylcholine, one of the crucial brain chemicals involved in memory. They help to provide a smooth passage for all the signals in the brain to enhance mood and mental performance. For some people, adequate choline supplies cannot be maintained by other nutrients, and must be obtained independently through diet or supplements. They can be found in foods like nuts, soy beans, peanuts, other nuts and eggs or lecithin granules.

Fats are essential to help your child to stay physically healthy. They also help to reduce the risk of allergies, asthma, eczema and infections and promote good mental health. A deficit can result in depression, dyslexia, attention deficit disorder, autism and fatigue as well as memory and behavioral problems. Give your child three serving of fish a week, or supplement with fish oil like omega 3, which could be found in salmon, mackerel and tuna, as well as nuts and seeds, bolster cognition. Nuts and seeds include flaxseed, hempseed, walnut, pumpkin seeds, sunflower seeds and sesame.

Protein are the building blocks of life, our body converts some proteins into neurotransmitters or so called “chemical messengers’ for the brain. Proteins also keep your child’s brain run smoothly. Include food like fish, chicken, lean meat, nuts, seeds, eggs and milk. These foods are rich in protein which will sustain alertness during mental activity. If your child is eating animal protein, choose free range eggs, fish or lean meat, or go organic whenever possible.

Vitamins and minerals help in building and rebuilding the brain and nervous systems and they also help a child to process information faster.

Antioxidants are by- product of our normal body processes. Pollution and bad food choices all add to the toxins in our body. Antioxidants help douse these free radicals that are produced effectively and protect your brain from damage. Most vegetables and fruits provide a range of antioxidants like vitamin E, A and C. Other beneficial foods are mushrooms, seafood, nuts and seeds.

Make sure they have regular meals, especially breakfast. A hearty breakfast is important because it improves concentration. Even a little food in the morning goes a long way as it gives your child’s brain the fuel that they need to start the day.

Encourage your kids to exercise as it releases happy hormones to relieve stress and optimize physical and mental performance. Set a time-table help to cover portions systematically because focused study time help kids complete tasks with ease.

Ensure enough rest and plenty of sleep as sleeping helps to relax, consolidate learning of new information, and improve focus. At least a 10 hours of continuous sleep, for optimum performance as sleeping well can mean the different between a tired brain and a ‘fresh’ one.

Things to avoid:

• Prevent refined sugar in any form, especially those in candies and soft drinks. They upset the blood sugar balance and have no nutrients.
• Avoid damaged fats that are found in fried foods. Try to steer clear of hydrogenated fats or trans fats, found in baked goods like biscuits and bread. They produce free radicals that can severely damage brain cells. Trans fats can even impair cell-to-cell communication in the brain.
• Say no to white bread, use multi-grain instead as it is much healthier.
• Avoid food that contains artificial coloring, flavorings or preservatives. These artificial chemicals create a host of health problems, like hyperactive behavior to respiratory problems, dermatitis and allergies.
• Avoid foods like gluten, milk, eggs, yeast, shellfish, nuts, peanuts, garlic and soy that your child may be sensitive to. Allergic reactions included blocked nose, frequent colds, bloating, indigestion, fatigue, earaches and headaches.
• No late dinners as your child need to have a two hours gap after their meal before bedtime. This will ensure good digestion. Indigestion can lead to discomfort and lack of good nights sleep.

Healthy children are better learners and their brain needs specific nutrients to help them process and remember information. A steady supply of vital nutrients supports optimal growth, health, learning and memory.