By Ginny 3/5/2010
……………food can affect your ability to learn ……………healthy eating is important …………...Choline is good for the memory - it is found in eggs & nuts and helps brain and memory development. ……………Nuts, beans and legumes are also rich in antioxidants.
Are antioxidents GOOD/BAD?
When used as food additives, anti-oxidants prevent fats and oils from becoming rancid when exposed to air, and thus extend their shelf life. Antioxidants are known as cancer fighters. Without going into too much detail, antioxidants will bond with (and "neutralize") free radicals, which are the particles which cause cancer.
Children who eat lots of fruit and vegetables are most likely to be well behaved. Eating dark green leafy vegetables, raw nuts, raw seeds, oily fish and water is very important.
Children who eat lots of sugar are most likely to be badly behaved and suffer from attention or concentration problems and mood swings or tantrums. These children also suffer from constant sugar cravings. Some chemical additives (eg: colourants) make children hyperactive and asthmatic.
Stay away from
……………..items that can quickly drain energy and kids' attention levels, often causing short spikes in activity and then crashing lows from excess sugar and artificial ingredients. Check labels and ingredient lists. Ignor the following items on your next trip to the grocery store:
Foods with artificial sweeteners or artificial coloring High-fructose corn syrup Sugary fruit drinks, colas and juices Refined white sugars and white breads Trans fats and partially-hydrogenated oils Processed snack foods and lunch meats
About your brain
“The brain is 60 per cent fat,’ explains university professor and director of Food for the Brain Patrick Holford. ‘Children who eat good fats, from raw nuts, seeds and oily fish, double their chances of high academic performance. Children who eat damaged fats, in fried food and takeaways, are twice as badly behaved, as well as performing badly at school”.
Research from Tufts University in the United States and published in the Journal of Neuroscience suggests that blueberry extract can improve short term memory loss.
Cranberries protect brain cells from freeradical damage and are linked to improvements in memory, balance and coordination.
Sweet potatoes provide nourishment for the brain. Sweet potatoes are especially brain-nourishing. They are rich in vitamin B6 (necessary for making a certain kind of neurotransmitters), and carbohydrates (the only fuel source the brain uses) and antioxidant nutrients (vitamin C and beta-carotene).
Strawberries reduce the risk of ageage-related brain decline Strawberries help protect the brain while reducing the risk of developing age-related brain function decline. Just half a cup provides 70% of the Recommended Daily Value (RDV) for vitamin C. Research studies have shown that strawberry eaters may have a higher learning capacity and better motor skills than nonstrawberry eaters.
Sage has long had a history for improving memory and sage is good as an essential oil. Sprinkle it fresh sage to your diet, too.
Kidney beans to improve your cognitive function One cup of cooked kidney beans contains almost 19% of the RDV for the B-vitamin thiamin. Thiamin is critical for cognitive function because it is needed to synthesize choline. Kidney beans are rich in inositol (part of the B-complex vitamin family). Inositol may improve symptoms ofdepression and mood disorders.
Raisin bran to prevent migraines and headaches. Raisin bran provides carbohydrates, iron, B vitamins, folic acid, calcium and magnesium. These are all important nutrients for brain fuel, as well as health and vitality. In addition, magnesium is a mineral that helps relax blood vessels, preventing the constriction and dilation characteristic of migraine and tension headaches. Increased intake of magnesium has been shown to reduce episodes of these types of headaches.
Two new supplements are thought to boost brainpower in children; Eye Q, a blend of high grade marine fish oil and evening primrose oil Ethos Endymion, which contains LCarnosine, a strong antioxidant which appears to have dramatic results for a number of conditions: cataracts, improving skin tone, speeding up wound healing, and protecting the brain from plaque formation that may lead to senility and Alzheimer's. L-Carnosine is also found in chicken and lean red meat so this powder supplement could be especially useful for veggies.
A study by Durham County Council and Mansfield College, Oxford, concluded that 40 per cent of the children sampled improved both their reading skills and attention spans when taking the supplements.
Plenty of Water
Most parents would be amazed at how little water kids take in at school. "Water is an overlooked food," says Naomi Neufeld, MD, a pediatric endocrinologist and director of the KidShape antiobesity program, "and kids often run around in a state of relative dehydration." Dehydration, even very mild case, makes one listless, lethargic, and irritable. What's more, Neufeld says, "too little water creates false hunger in children, so they make poor food choices."
Offer water at every meal, especially after an active day.
Wheat germ is good for the brain Wheat germ is a powerful brain food because it is rich in vitamin E and selenium (both very potent antioxidant nutrients), as well as choline and magnesium. Another good source of choline is peanuts. Other good sources are flaxseeds and olive oil.
Egg yolks and whole eggs are a good source of protein and choline The albumen, or egg white, contains protein but little or no fat.
The larger portion of dietary iron (nonheme) is absorbed slowly in its many food sources, including spinach. Spinach also has a high calcium content.
An important player in boosting cognitive function, omega-3 fatty acids are healthy fats found in a variety of foods including coldwater fatty fish (like salmon and tuna), avocado, flaxseed oil or ground flaxseed, nuts (like walnuts and almonds), and hearthealthy oils (like olive oil).
*Note: Watch your consumption of tuna because of its high mercury content (TOXIC).
The essential omega-3 fatty acids - found in oily fish, as well as fish oil, walnut oil and flaxseeds (linseeds) - are high in DHA, fatty acid crucial to the health of our nervous system. Low DHA levels have been linked to a higher risk of developing Alzheimer's disease and memory loss. Fish also contains iodine, which is known to improve mental clarity.
Some other great foods
Get a blackcurrant boost Vitamin C has long been thought to have the power to increase mental agility. One of the best sources of this vital vitamin is blackcurrants. Pick up pumpkin seeds Just a handful a day is all you need to get your recommended daily amount of zinc, vital for enhancing memory and thinking skills. Eat more tomatoes There is good evidence to suggest that lycopene, a powerful antioxidant found in tomatoes, could help protect against the kind of free radical damage to cells which occurs in the development of dementia, particularly Alzheimer's.
are the most important meal of the day
help stabilise energy levels until the morning break:
Yogurt Wholegrain toast or oat cakes with nut butter and/or sugar free jam. Wholemeal marmite toast Oat porridge with ground seeds (flax/linseeds, sesame, pumpkin, sunflower) and chopped fresh fruit or a spoonful of sugar free jam / ground cinnamon or ginger for extra flavour. Also try fresh berries / banana slices and a touch of honey for a burst of natural sweetness. French toast / omlettes / poached, boiled or scrambled eggs & wholemeal toast. For picky eaters - a selection of sliced fruits, chopped hard boiled eggs and wholegrain toast cut into shapes with a pastry cutter. For those “in a rush" – a smoothie.
help provide energy :
Small pot of hummus Vegetable dippers (chopped raw vegetables like carrot, cucumber, peppers, cherry tomatoes, baby corn, celery, broccoli, radishes) Fruit (try containers of berries or cubes of melon, plums or apricots) Wholemeal pitta pocket or bread with sliced chicken or turkey crammed with strips of lettuce and cucumber Fruit and oat bar with no added sugar A packet of toasted pumpkin seeds Wholegrain bagel filled with salmon and beetroot pate (blend 1 small can of salmon with a little natural yogurt and a slice of beetroot) serve with grated carrots and fresh watercress Small pot of fruit yogurt served with two Nairn's sweet oatcakes A packet of Oatcakes Water or diluted fruit juice
Find fruits and vegetables that match the different colours of the rainbow. This way you increase the variety of the foods eaten. It will also maximise the intake of antioxidant nutrients which helps support the immune system. Examples: Carrots, apples, plums, celery oranges, bananas, tomatoes, sweet peppers, grapes, lettuce, dried fruit, sweetcorn, strawberries, blueberries, raspberries, blackberries, kiwifruit, pineapple, pears,
I got my info from
http://www.mychild.co.uk/articles/brain-food-kids-717 http://www.thedietchannel.com/Brain-Food-For-Kids-Feed-YourChildren-So-They-Excel-At-School.htm http://answers.yahoo.com/question/index?qid=20061105000636AAAR ryL http://wiki.answers.com/Q/Are_antioxidants_bad_for_you http://www.thedietchannel.com/Food-For-Thought.htm http://www.prevention.com/health/nutrition/food-remedies/kids-brainfoods/article/4e5b9c777f803110VgnVCM20000012281eac____/4 http://www.bbcgoodfood.com/content/wellbeing/features/boostbrainpower/3/ http://en.wikipedia.org/wiki/Egg_(food)