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Body
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We all try to give our children healthy, delicious and nutritious food. By doing so, you’re helping to ensure that their body is the healthiest it can be – and that includes their brain.
According to the American Academy of Pediatrics (AAP), a child's nutrition during the first 1,000 days of life is critical when it comes to neurodevelopment and lifelong mental health – and of course, that’s just the beginning! As your child grows, a healthy, balanced diet which includes the nutrients they need (including a variety of fruit and vegetables, starchy foods, dairy and protein) will lead to a positive impact on their cognitive development, and benefit their learning in the process.
"Key nutrients provide the building blocks needed so that a child's brain can grow and develop normally," says Dr. Sarah Jane Schwarzenberg, an executive member of AAP's Committee on Nutrition. And one of the smartest ways we can boost children's chances for the healthiest and most productive lives possible? “By making sure they get the foods they need,” she says.
An age-appropriate, healthy diet is needed for developing kids – and within that you’ll find some key nutrients that support neurodevelopment and cognition in particular. Here are just a few that are present in everyday foods:
Protein
Found in: dairy products, meat, fish, soy products
Dietary protein contains essential amino acids – the building blocks that the body uses to make protein such as muscle and bone. It’s important for growing children because it helps the body's cells to grow and survive. It is also needed for the maintenance and repair of body tissues, as well as to make enzymes that control many functions.
DHA
Found in: fish such as salmon, sardines and mackerel
Docosahexaenoic acid (DHA) is an omega-3 fatty acid. A major lipid in the brain, it’s recognized as essential for normal brain function. DHA is important for visual and cognitive development and affects learning and behavior.
Folate
Found in: dark green leafy vegetables, beans
Folate is vital for making red blood cells, as well as the synthesis and repair of DNA and RNA, aiding rapid cell division and growth, enhancing brain health, and supporting neurological development.
Choline
Found in: beef, eggs, chicken, fish
Choline is an essential nutrient which plays a significant role in a child’s brain development. Choline is needed to produce acetylcholine, an important neurotransmitter for memory, mood, muscle control, and other brain and nervous system functions.
Iron
Found in: leafy greens, meats, poultry, seafood
Iron is a key nutrient that supports neurodevelopment. It’s an essential mineral which has several important roles, including helping to make red blood cells which carry oxygen around the body.
Vitamin B6 and B12
Found in: tuna, salmon, chickpeas (B6); fish, red meat, eggs (B12)
Vitamin B6 is essential for protein, fat and carbohydrate metabolism and the creation of red blood cells and neurotransmitters. Vitamin B-12 is essential for brain development, neural myelination and cognitive function.
Zinc
Found in: meats, poultry, seafood
Zinc is vital for the normal growth and development of the reproductive organs and brain and plays an important role in the normal functioning of the immune system. Zinc deficiency has been linked to impaired memory and poor attention span.
Remember: These nutrients and many more will help when it comes to brain health. It will help to support the good development of your child’s executive function skills – self-control, cognitive flexibility and working memory. For example, if your child wants to complete a puzzle, they will need to stay focused, process and hold onto information, and adjust their thinking to come up with different ways to solve problems.
UTM-EM-055-APR-21
Additional references:
Wyeth Nutrition - Brain Foods and Nutrients for Kids - Boost Your Child's Learning Abilities!
National Institutes of Health - Omega-3 Fatty Acids (DHA)
Harvard School of Public Health - Choline
Harvard School of Public Health - Iron
Harvard School of Public Health - Vitamin B12
Harvard School of Public Health - Folate (Folic Acid) – Vitamin B9
Harvard School of Public Health - Zinc
Harvard School of Public Health - Vitamin D
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