Nutrition for concentration, learning & exams.
Remaining attentive and concentrated during a school day can be a challenge for many kids. Research has shown that nutrition can help to support health and even improve cognitive function.
What’s food go to do with it?
Many of us know that adequate nutrition is needed to support healthy growth and development in children and adolescents. However, did you know that research has shown nutrition also plays a crucial role in brain development and cognitive function (how exciting).
Eating a nutritious diet, in combination with other factors, such as regular physical activity, limited screen-time and good quality of sleep, can improve cognitive skills, such as:
- Memory
- Concrenation
- Academic Performance
Let’s explore some of the nutrients and eating habits that support brain health in children and adolescents.
1. Eating regularly
Overall nutrition plays a vital role in children’s ability to do well at school, however it is not the only factor.
Studies have shown that irregular eating, such as skipping meals (in particular, breakfast) may negatively impact cognitive skills, like problem-solving, attentiveness and memory (which are pretty important skills when studying and taking exams).
Therefore, for most children, eating three meals and two to three snacks in between, per day, may help to improve concentration and studying whilst at school.
2. Include your omega-3 fats
Omega-3 fatty acids are a group of polyunsaturated fats- which have to be obtained from food, as the body cannot make them. These fats play a crucial role in brain function, and help with healthy growth and development.
Excellent sources of omega-3 fats include, nuts/seeds, soy products, salmon, tuna, sardines. Yoghurt, milk and bread are useful sources of omega-3 fats. These are very rich sources, but can be helpful in giving children a boost.
Diets high in omega 3- have been linked to:
- Improved learning
- Enhanced memory ability
- Increased blood flow in the brain
- Improved mood
3. Eat a rainbow of fruit and veggies
Eating a rainbow of coloured fruits and vegetables provides a variety of nutritions, such as vitamins, minerals, antioxidants, and phytochemicals (which give fruits and veggies their bright colours).
Eating a high amount of these nutrients has been associated with better cognition, improved memory, and greater academic performance in children and adolescents.
Therefore, try for two serves of fruit and five serves of vegetables each day, and ideally aiming to eat from a variety of different colours.
4. Go for low GI carbohydrates
Did you know…carbohydrates are the main energy source for the body.
The Glycemic Index (GI) is a way to measure how fast carbohydrates are broken down into glucose (sugar) and absorbed in the body. Carbohydrates that are broken down more slowly are referred to as low GI.
Low GI carbohydrates provide prolonged energy, and increase satiety. This can help to improve focus and concentrations whilst at school.
Adolescents should aim to include low GI carbohydrates into their diet everyday. Examples of low GI carbs include, wholegrains (think bread, wraps, rice, pasta), oats and legumes.
Looking for more individualised support with nutrition and studying? Feel free to book an appointment with me, so I can provide tailored advice to suit you.
