The Influence Of Diet On School Performance – Being Parents

If your child is demotivated, has trouble concentrating, or the school has noticed, you may need to be careful about what he eats.

Although many do not consider it, the influence of diet on school performance is significant.

At school, we pay particular attention to following certain habits of sleep, play and study. However,  are we careful about what our children eat? 

If we keep in mind that diet has a big impact on school performance, we will certainly better analyze what we cook each day.

The human brain is still a big puzzle. This organ is the central computer that  governs all our functions and represents 2% of our total body mass.

It is also made up of a hundred million nerve cells and a trillion neural connections that respond to cognitive ability. Its development begins in the early stages of pregnancy. By the age of six, he will have reached 90% of his growth.

While it is true that many factors are involved in the proper development of the brain,  a good diet that promotes optimal absorption of nutrients is also important. 

Likewise, it influences the development of language, memory, psychomotor skills, attention and mood.

Therefore,  it is not surprising that there is a lot of research that tries to determine which type of diet is best for us. Especially in the little ones, in order to have a healthy cognitive development.

In this sense, a study carried out on more than 1300 Spanish children between 10 and 14 years old concluded that the Mediterranean diet improves school results. What else do I need to know?

The foods your children need

When we talk about the influence of diet on school performance, we must not forget that  the brain is constantly generating new neurons.

This activity represents about 20% of the energy consumption of children. Thus, a diet that provides them with all the nutrients they need is essential for them to grow up healthy.

Omega 3 and 6 for good connections

In general, fatty fish contain  omega 3 fatty acids (DHA) which are essential for the brain to transmit the electrical impulses it generates. 

Moreover, they facilitate nerve connections and are linked to learning and memory processes. You will find them among others in salmon, anchovies, sardines, dried fruits and chia seeds.

Carbohydrates for energy

They represent the fuel of the brain. They are the ones that provide energy once they are transformed into sugar. Be careful with this: the most interesting are those with a slow absorption which makes glucose always available.

These are whole grains, pasta and potatoes for example.

On the other hand,  you should avoid giving refined sugars. Indeed, the energy they provide is instantaneous but it disappears in a short time. This creates a rise and fall that is very little recommended in the body.

Children’s brains do not yet have the capacity to make an optimal reserve of carbohydrates. It is therefore very important to give them foods that provide them with glucose at all times.

Serotonin for well-being

Tryptophan is one of the essential amino acids capable of making serotonin. This is the  substance responsible for well-being, focus and mood. 

We can find it in eggs, meats and fish, sunflower seeds, chocolate – the purest, the best – and turmeric.

Choline for powerful neurons

Neurotransmitters are responsible for passing information from one neuron to another. For this we need B vitamins like choline, found in eggs. We can also find it in dried fruit or milk.

Fatty acids for the agility of neurons

Dried fruits, avocado and olive oil contain monounsaturated and polyunsaturated fats. These promote memory and help neural functions be much more efficient. 

They are perfect as a healthy appetizer to promote the influence of diet on school performance.

“Oily fish contains omega 3 fatty acids (DHA) which are essential for the brain to transmit the electrical impulses it generates”

Calcium to relax

Calcium directly affects nerve impulses. Its deficit can cause hyperactivity or, on the contrary, fatigue. 

In addition to being essential for healthy bones, it helps children concentrate better and not feel stress. Sesame seeds are a rich source of calcium. As well as nuts, green leafy vegetables or milk.

Protein and iron for mental agility

Beyond meat,  legumes contain both protein and iron in high amounts. Here we find all the nutrients necessary for the brain to generate new neurons and for oxygen to reach every nerve cell.

Mental agility and intellectual performance are associated with good protein and iron intake.

Vitamins and minerals against neuronal degeneration

Potassium, magnesium and lycopene are of great help in protecting the brain from cell damage. The antioxidants that we find in berries, bananas or tomatoes are our allies against cell aging.

Final recommendation

Finally,  avoid overly processed foods at all costs  to observe the influence of diet on school performance. If this is occasional, there is nothing wrong. However, they should not be the basis of children’s diets.

Indeed, it has been shown that they can be carcinogenic, according to an opinion from the World Health Organization (WHO). As you can see, the influence of diet on school performance is well proven.

Finally,  it is advisable to make sure that the children drink enough water. Dehydration is very common and can lead to lack of attention, confusion, memory loss, fatigue, muscle weakness, and other more serious problems.