In a new series of articles on nutrition and the mind, Nutritionist, Belinda Rennie looks at the most important foods to support optimal brain development and function in children.

It is mind boggling that in the instant of conception we are creating the genetic blueprint for our children. Then add to this genetic soup the health of the mother, breast feeding, environmental factors like diet, vaccinations and exposure to chemicals and you have many of the factors that will influence brain development and function in your child. It is a complex scenario that doesn't even take into consideration the affects of parenting or other psychological aspects.

Nutrition

Nutrition in the formative years of life plays a critical role in the building of the brain. As more research comes to light, nutrition is one of the factors that can influence the development of learning and behavioural disorders like dyslexia, autism and ADHD. Some of the most important nutrients include iron and iodine, zinc and magnesium, vitamin B complex, antioxidant vitamins A, C, E, essential fatty acids and the amino acids in protein.

back to top

Vitamin B for brain

There is widespread understanding of the importance of the B vitamin, folic acid in the development of the neural tube. Research shows that folic acid supplementation before pregnancy and in the first two months of pregnancy is highly effective in preventing defects in the spine or brain of the baby. Let's not forget the other B group vitamins – B2, B6 and B12 - that are less well understood but equally important in the synergistic role they play in the production of neurotransmitters and cognitive development. Taking a supplement of Vitamin B complex starting six months before conception is advisable especially if women have been long term users of The Pill.

Iodine

There is also a recognition that mild to moderate iodine deficiency in pregnant women and thus their babies can result in abnormal brain development. Figures from Australia suggest that up to 60% of pregnant women may have mild to moderate iodine deficiency. As pregnant women have cut down on iodised salt in their diets and the milk industry no longer uses iodine, babies are at risk of impaired cognitive function due to the role iodine plays in the production of thyroid hormones. Pregnant women can remedy this by increasing their intake of seafood (preferably small fish like sardines) and seaweed and discussing with their doctor whether they need to take an iodine supplement of 150mcg per day.

back to top

Mind your minerals

Other minerals play a key role in neurological development including, iron, zinc and magnesium. At about six months of age infant iron stores become depleted and foods which are high in iron become a priority. These can be culturally specific whether they are pulses like beans and lentils or organic meats like lamb and chicken and later fish and eggs. Zinc is responsible for protein and DNA synthesis hence necessary for growth and brain development. Good sources of zinc include nuts and seeds like pumpkin and sunflower seeds as well as meats and wholegrains. Introducing children to the ground form of nuts and seeds (PSA = pumpkin, sunflower and almond) on porridge or other wholegrain cereal and when they are able to grind using their molars they can try whole nuts.

Magnesium is an interesting mineral as it is one of the key nutrients that is involved in nerve transmission and modulates the stress response. Signs of magnesium deficiency include being easily startled or stressed, anxious, irritable, difficulty concentrating, hyperactive, muscle cramps, leg restlessness or eye twitches. Blood tests or hair mineral analysis can test for magnesium deficiency. Encouraging your children to eat wholegrain breads and cereals rather than the white versions can boost magnesium levels as well as eating nuts, seeds and pulses.

Inflammation and infection can influence a child's behaviour by altering neurotransmitter balance. Antioxidants vitamin A, C, E and betacarotene in fresh fruits and vegetables can help protect brain and nerve cells from damage. Offer a variety of fruits and vegetables daily that your child enjoys and experiment with new ones adding them to familiar dishes. Some raw vegetables and salads are important.

back to top

Good fats

The brain is primarily composed of fats and amino acids and therefore needs good quality sources of these nutrients to develop and thrive. Research supports the benefits of essential fatty acids for the improvements in behaviour and attention in some children that face learning challenges. Specifically the omega 3 oils containing the essential fatty acids DHA and EPA found in fish oils are essential to healthy neurological development. Evidence shows that children whose mothers have had a higher intake of omega 3 fats during pregnancy and breastfeeding have a higher IQ with breastfeeding alone conferring a significant benefit for brain development.

Getting amino acids from protein is equally important as these form the basis of chemical messengers in the brain as well as structural components. Good quality protein from fish, organic eggs, chicken and meat as well as nuts, seeds, cheese, tofu or pulses is essential every day.

One of the biggest challenges we face as parents is encouraging our children to eat well and good intentions can often dissolve into food fights. Make a note of your child's food intake over a week rather than individual days when intake can be variable and then aim to include some of these superfoods for kids.

The Top Ten Brain Foods for Kids

1. Fish, especially oily fish sardines, salmon, mackerel, trout
2. Nuts and seeds – linseeds, sunflower, pumpkin, almond, walnuts, sesame
3. Yoghurt - containg probiotic cultures for gut and brain health
4. Pulses – lentils, chick peas, white beans
5. Wholegrains - oats, wholegrain pasta and breads, brown rice
6. Cheese – cottage cheese is an excellent source of tryptophan that produces the neurotransmitter serotonin
7. Organic eggs – contain phosphlipids that stabilize cell membranes
8. Broccoli – green leafy vegetables high in antioxidant nutrients Vitamin A and C
9. Ostrich- high protein, iron and zinc
10. Blueberries and other brightly coloured fruits – rich in antioxidant nutrients to protect the brain from free radicals.

back to top