Today's Tips
Six Nutrients for Success
The kinds of nutrients your children get have a major influence on how the brain develops and functions. When taking stock on all your child’s school necessities, also take note of their diet. What your children do and don’t eat both play a major role on their school success.
Pay close attention to these six nutrients:
1. Glucose: The brain of a child depends on glucose for fuel. Even by just skipping breakfast one time can cause enough of a deficiency in blood sugar (glucose), that it could impair cognitive abilities. By skipping breakfast, kids have a shorter attention span; they have lower test scores, and have more difficulty focusing than well-fed children. The liver of a child can only store four hours worth of glucose. Therefore, a child should eat every four to five hours to keep blood sugar high enough for optimum brain function.
2. Iron: Iron-deficiency is common in children. Even before tests indicate trouble, a child’s brain is sensitive to even the slightest of change in lower iron levels. There are two important roles that iron plays: it carries oxygen in the blood and it helps transport that oxygen into the cells where it is used. Iron-anemic children are less motivated to participate in challenging tasks, and have decreased attention spans. Some good iron-fortified meals include red meat, tuna, salmon, or chicken at least three times a week. Serve cereals for breakfast, which are iron fortified. Serve lots of dark, leafy greens, like vegetables, broccoli, and legumes.
3. Folic Acid: For the formation and maturation of red and white blood cells, it is essential to include proper amounts of folic acid in your child’s diet. Your child will be tired, irritable, forgetful, and apathetic if he/she has a deficiency in folic acid. Fruits such as oranges, orange juice, and raw vegetables like spinach are the best sources of folic acid.
4. Vitamin B: To help unlock the energy in glucose, children need B vitamins. Such things as personality changes can be caused by deficiencies in their B vitamins. If you notice things such as aggressiveness, depression, hostility, chances are you need to have a doctor check up on their B vitamin level. No one food can supply all the necessary B vitamins, so having a variety of food in their diet is very important. There are many breakfast cereals that are fortified with the B vitamins.
5. Vitamin A: This nutrient is needed for proper development of the nervous system in the growing fetus. It has also been discovered that it is needed for optimum brain function throughout life. Beta-carotene is one form of vitamin A. It is found in deep green, yellow, and orange fruits and vegetables.
6. Zinc: An integral part of the structure of communication between nerve cells is zinc. Cognitive impairment has been linked to zinc deficiencies. Therefore, it is vital that your child has proper amounts of zinc. Included in these are, peanuts, wheat germ, whole-grain cereals, pumpkin, and squash.
The kinds of nutrients your children get have a major influence on how the brain develops and functions. When taking stock on all your child’s school necessities, also take note of their diet. What your children do and don’t eat both play a major role on their school success.
Pay close attention to these six nutrients:
1. Glucose: The brain of a child depends on glucose for fuel. Even by just skipping breakfast one time can cause enough of a deficiency in blood sugar (glucose), that it could impair cognitive abilities. By skipping breakfast, kids have a shorter attention span; they have lower test scores, and have more difficulty focusing than well-fed children. The liver of a child can only store four hours worth of glucose. Therefore, a child should eat every four to five hours to keep blood sugar high enough for optimum brain function.
2. Iron: Iron-deficiency is common in children. Even before tests indicate trouble, a child’s brain is sensitive to even the slightest of change in lower iron levels. There are two important roles that iron plays: it carries oxygen in the blood and it helps transport that oxygen into the cells where it is used. Iron-anemic children are less motivated to participate in challenging tasks, and have decreased attention spans. Some good iron-fortified meals include red meat, tuna, salmon, or chicken at least three times a week. Serve cereals for breakfast, which are iron fortified. Serve lots of dark, leafy greens, like vegetables, broccoli, and legumes.
3. Folic Acid: For the formation and maturation of red and white blood cells, it is essential to include proper amounts of folic acid in your child’s diet. Your child will be tired, irritable, forgetful, and apathetic if he/she has a deficiency in folic acid. Fruits such as oranges, orange juice, and raw vegetables like spinach are the best sources of folic acid.
4. Vitamin B: To help unlock the energy in glucose, children need B vitamins. Such things as personality changes can be caused by deficiencies in their B vitamins. If you notice things such as aggressiveness, depression, hostility, chances are you need to have a doctor check up on their B vitamin level. No one food can supply all the necessary B vitamins, so having a variety of food in their diet is very important. There are many breakfast cereals that are fortified with the B vitamins.
5. Vitamin A: This nutrient is needed for proper development of the nervous system in the growing fetus. It has also been discovered that it is needed for optimum brain function throughout life. Beta-carotene is one form of vitamin A. It is found in deep green, yellow, and orange fruits and vegetables.
6. Zinc: An integral part of the structure of communication between nerve cells is zinc. Cognitive impairment has been linked to zinc deficiencies. Therefore, it is vital that your child has proper amounts of zinc. Included in these are, peanuts, wheat germ, whole-grain cereals, pumpkin, and squash.
