There is
a clear impact of nutrition on the potential development of Alzheimer's disease
and other late-life cognitive disorders. Green vegetables, berries, and
other plant foods reduce risk, whereas animal products and processed foods
increase risk.1-4 However, the damaging effects of
unhealthy foods on the brain occur throughout life. Research now suggests
that the typical American childhood diet including burgers, pasta, pizza,
chicken nuggets, french fries, processed sweetened cold cereals, sweets and
soda negatively affects school performance and learning. Overall math
performance in the U.S.
lags far behind many other developed nations5, and it is
likely that the nutrient-poor American diet is a significant contributing
factor.
We as parents are strongly committed to supporting our
children’s academic achievement. We want the best for our children, and we take
an active interest in their schooling; we do everything we can to make sure
that they will be well educated and able to compete as working adults in our
increasingly technological world. However, how many parents think about the
impact of the foods they give their children on their academic performance?
Early childhood:
Parents must give their children’s brains the right raw
materials with which to learn – and start early. Breast milk provides a
DHA-rich foundation for a healthy brain, and when solid foods are added, their
nutritional quality is of paramount importance for the brain’s continued
development. Several studies have now found that dietary patterns in early
childhood affect IQ scores years later. In one study, greater consumption of
fruits and vegetables upon introducing solid foods was associated with higher IQ
and better memory skills when at 4 years of age.6 Similarly in another study,
children who regularly ate cookies, chocolate, other sweets, soda, and chips
during the first two years of life showed decreased IQ at age 8 compared to
children who did not eat these foods. Nutrition during this formative period
has a meaningful long-term effect, providing building blocks to construct the
growing brain.7 The brain is highly susceptible to oxidative stress, so a
healthful, antioxidant-rich diet is especially beneficial for the brain and is
likely involved in this link between natural plant foods and higher IQ scores.
Teenage years:
Young children who are fed processed, nutrient-poor foods
are likely to become unhealthy teenagers, and eventually unhealthy adults. Now
twenty-three percent of teens in the U.S. are prediabetic or diabetic, 22% have
high or borderline high LDL cholesterol levels, and 14% have hypertension or
prehypertension.8
A recent study tested cognitive abilities and performed
brain MRIs on teens with and without metabolic syndrome, a combination of at
least three diet-related metabolic abnormalities among a list including insulin
resistance, high triglycerides and hypertension. The teens with metabolic
syndrome had lower spelling and math scores, lower IQs, and reduced attention
span. Their brain MRIs showed a smaller hippocampus, especially in those with
insulin resistance – extremely important since the hippocampus is a part of the
brain involved in learning new information.9
This means that our American obesity-promoting, diabetic promoting diet
actually can cause parts of the brain to shrink. The researchers concluded that insulin
resistance and other components of the metabolic syndrome, as a result of a
poor diet, may impair teenagers’ academic performance, and maybe even their
learning abilities throughout their lifetime.
The time to feed your children healthfully is now. A diet
rich in greens, berries, other fruits and vegetables, beans, nuts and seeds is
the only way to ensure that children get the array of phytochemicals,
antioxidants, fatty acids and other micronutrients to adequately supply their
growing and constantly learning brains.
Junk food is not for kids.
References:
1. Otsuka M, Yamaguchi K, Ueki A. Similarities and
differences between Alzheimer's disease and vascular dementia from the
viewpoint of nutrition. Ann N Y Acad Sci 2002;977:155-161.
2. Morris MC, Evans DA, Bienias JL, et al. Dietary fats and
the risk of incident Alzheimer disease. Arch Neurol 2003;60:194-200.
3. Joseph JA, Shukitt-Hale B, Willis LM. Grape juice,
berries, and walnuts affect brain aging and behavior. J Nutr
2009;139:1813S-1817S.
4. Devore EE, Kang JH, Breteler MM, et al. Dietary intakes
of berries and flavonoids in relation to cognitive decline. Ann Neurol 2012.
5. University of Southern California: U.S. Education
Spending and Performance vs. the World. [Infographic].
http://mat.usc.edu/u-s-education-versus-the-world-infographic/. Accessed
October 12, 2012.
6. Gale CR, Martyn CN, Marriott LD, et al. Dietary patterns
in infancy and cognitive and neuropsychological function in childhood. J Child
Psychol Psychiatry 2009;50:816-823.
7. Smithers LG, Golley RK, Mittinty MN, et al. Dietary
patterns at 6, 15 and 24 months of age are associated with IQ at 8 years of
age. Eur J Epidemiol 2012;27:525-535.
8. May AL, Kuklina EV, Yoon PW. Prevalence of Cardiovascular
Disease Risk Factors Among US Adolescents, 1999-2008. Pediatrics 2012;129:1035.
9. Yau PL, Castro MG, Tagani A, et al. Obesity and metabolic
syndrome and functional and structural brain impairments in adolescence.
Pediatrics 2012;130:e856-864.
Moms have long known that what their kids eat can promote
physical health, but their diet can also be the key to mental well-being. As
back-to-school time approaches, incorporating these brain foods into daily
meals is a delicious way to provide the nutrients necessary for learning,
memory and other cognitive functions.
• A healthy
breakfast including eggs gets kids off to a good start. This classic morning
favorite is rich in choline, a substance that contributes to the creation of
memory stem cells, and the high protein content helps kids to focus. Wrapping
scrambled eggs in a burrito makes them fun to eat. As a bonus, it’s portable so
they can eat it on the go.
• Oatmeal’s
high fiber content means that it digests slowly, providing a steady supply of
glucose to maintain energy levels instead of the spike-and-crash that results
from sugary foods. Kids who find it to be too bland will love this baked
oatmeal layered with fruit. Blueberries add an extra boost of potassium and
vitamin C, two more elements important for brain health.
• Salmon
contains high levels of omega-3 fatty acids, an essential component of brain
development and heart health as well as a natural mood elevator. Moms who may
be skeptical of getting their kids to eat fish will be surprised with the
results when they disguise it as a “burger”. Using buns with zinc-laden sesame
seeds doubles up on the brain food factor.
• Turkey
isn’t just for Thanksgiving. It contains tyrosine, which contributes to
alertness, along with tryptophan, which is a natural mood regulator and
promotes quality sleep. Adding turkey to a favorite dish like pizza makes it
even more appealing. It’s also a way to sneak in some nutrient-rich leafy green
vegetable such as spinach.
• Brain food
can also be used for snacks that kids will enjoy. Beans and other iron-rich
foods help to improve focus and memory. This bean dip is simple to make and
pairs well with crunchy tortilla chips. The choice of salsa makes it easy to
adjust the heat to a kid-friendly level.
Doing well in school is job number one for kids. Moms who
plan their menus to include these powerful brain foods help them perform at
their peak.
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