When I speak with parents of school-aged children, the number one complaint I hear is their children’s lack of focus. Sitting still to complete their homework or remembering simple instructions, can often be challenging for naturally energetic children. This is also developmentally appropriate, as the prefrontal cortex, the part of the brain that helps with attention, learning and concentration, is not yet fully developed. While there are several techniques that can be used to help improve a child’s concentration skills, one often-overlooked area is their diet.
Unfortunately, with our fast-paced lifestyle, our children tend to eat a lot more processed and fast foods than they generally should. Refined flour products such as breads and pasta and sugary snacks such as cookies and donuts can lead to blood sugar swings and can affect their ability to focus and concentrate. Food additives commonly found in processed food such as artificial colours, artificial flavours and certain preservatives have also been linked to hyperactivity in children.
Ideally, children should be eating a balanced diet with a lot of fruits and vegetables, complex carbohydrates, lean protein and healthy fats. They should also be hydrating with lots of water. It is also important that children eat breakfast, particularly on school days so they have the energy to fuel their day and are less restless.
Below are some specific foods that support healthy brain development and focus:
Water
Our brains are made up of 85% water and water is required for its effective functioning. Water is required for all of the brain’s activities, from the transportation of nutrients, to the production of neurotransmitters and hormones. When the brain is properly hydrated it is more efficient which results in better focus and concentration.
Salmon
Salmon is a highly nutritious food and one of the best sources of omega-3 fatty acids, essential for brain growth and function. Salmon is also a good source of protein, which serves many roles in the body and helps with keeping energy levels stable. Salmon is also a rich source of B-vitamins, which are important for energy and optimum brain functioning.
Nuts and nut butters
Nuts, seeds and butters made from them are another rich source of healthy fats. Walnuts provide the highest level of omega-3 fats with each 1-ounce serving providing 2.6 grams of omega-3. Nuts and seeds also provide a good source of dietary fiber, which slows the rate of digestion and leads to a more gradual change in blood sugar levels, among other benefits. Of the nuts and seeds, flaxseed provides the highest fiber level with almost 8 grams of fiber in each ounce.
Eggs
Many people acknowledge eggs are a great protein source, but they are also rich in a variety of other nutrients including vitamin A, various B vitamins, selenium and folate. Eggs also contain choline that helps with memory development and lutein that benefits eye health, as well as learning and memory.
Beans
Beans are high in amino acids (the building blocks of protein), complex carbohydrates and fiber providing energy while stabilizing blood sugar levels and keeping concentration high. Beans also contain many other vital nutrients including folate, which has been linked to better cognitive performance and memory.
Leafy Green Vegetables
Leafy greens are the powerhouse of all vegetables. These vegetables contain certain antioxidants and phytonutrients, which protect your brain and make it more responsive. While eating a variety of vegetables provides important nutrients that support every system of the body, the greener the vegetable the better they are for your health.
Oatmeal and other Whole Grains
Oats are a whole grain rich in vitamins and minerals including phosphorus, magnesium, iron, zinc and folate. They also contain a large amount of soluble fiber, which helps stabilize blood sugar levels and keeps you feeling fuller longer. Because it is a complex carbohydrate, it provides a sustained source of energy and helps to keep kids alert. Be sure to look for the old-fashioned or steel cut oats instead of the “quick” oats, which are more processed.
If your child is used to eating more processed foods, then slowly start introducing some of these brain-booster foods into their diet. A good place to start is by adding larger portions of the healthy foods that they do enjoy or offering them more frequently. Then choose one or two foods and have them taste them regularly until their taste buds adapt. If you see a difference in your child’s behaviour or energy level, make sure they notice it as well so they can start to appreciate the impact food has on their moods.
Kaylan Bartholmew
@SpiritedNatural
www.spiritednatural.com
kaylan@spiritednatural.com
Kaylan Bartholomew is an Integrative Nutrition Health Coach, Yoga and Mindfulness Instructor. Through her company, Spirited Natural, she works with individuals and corporations to help her clients stay consistent with a healthy lifestyle, lose weight sustainably, boost their energy and feel balanced.