Feeding Your Brain: Healthy Eating to Support Learning

When it comes to improving learning, healthy eating plays a key role. A balanced diet - full of essential nutrients - supports physical, mental and emotional health. That's not to say that children shouldn't enjoy pizza, sweets or ice cream but including some 'superfoods' can really help your child learn, especially as they move towards the exam period.

Blueberries

Blueberries are high in antioxidants which help fight against stress and inflammation. As a result, regular consumption of blueberries - sprinkled on cereal or eaten as a snack - can reduce brain aging and risk of neurodegenerative conditions.

Broccoli

Most vegetables contain key vitamins and minerals and broccoli is no exception. As well as being high in antioxidants, broccoli is particularly high in vitamin K which research has shown is linked to better memory and concentration.

Pumpkin Seeds

Nuts and seeds are notoriously high in key vitamins and mineral. In particular, pumpkin seeds are high in zinc (excellent for nerve signals), magnesium (essential for learning and memory), copper (key to controlling nerve signals) and iron (an essential mineral for brain function).

Oranges

Eating foods high in vitamin C is important for preventing illness as it helps improve immunity. Likewise, higher levels of vitamin C have been associated with improved memory, attention, focus and speed of thought.

Turmeric

Turmeric is a bit of a super spice. In addition to being an effective natural anti-inflammatory, research has shown that turmeric can help clear plaques in the brain (linked to neurodegenerative diseases), ease symptoms of depression and help new brain cells grow.

Dark Chocolate

Unlike white and milk chocolate, dark chocolate is higher in cocoa (above 70%) which has brain-boosting features, including enhancing mood and improving memory.

Green Tea

Green tea contains l-theanine - an amino acid that can reduce anxiety and increase relaxation. For children, decaffeinated versions of green tea are available in most supermarkets.

Avocados

Avocado includes monosaturated fats which are known to reduce blood pressure. High blood pressure is linked with cognitive decline so eating avocados can help maintain brain function. Other good sources of unsaturated fats include almonds, flaxseed, chia seeds, walnuts, Brazil nuts and oily fish.

Soybean

Products rich in soybeans contain polyphenols which reduce the risk of cognitive decline. They also provide a range of other health benefits owing to the high oxidant content.

To supplement or not to supplement?

Some people consider enhancing their child's diet with supplements. Generally speaking, if a child has a balanced diet, supplements aren't usually necessary.

Summary

Brain-boosting foods usually contain one or more of the following: antioxidants; B vitamins, healthy fats and omega 3. In addition to diet, other ways to boost brain health include regular exercise, reducing stress, getting enough sleep and keeping hydrated.