Healthy Eating for Concentration
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Brain Development
The brain develops faster during early childhood than at any other period of life. DHA , an omega-3 fatty acid in breast milk and some formulas, is believed to be crucial for brain development and may help brain cells work more efficiently, says Baranowski. The omega-3 fatty acids found in salmon and other fatty fish may also help facilitate learning and reduce sleep and behavior problems that can interfere with concentration in older kids, according to a 1996 Purdue University study of boys ages 6 to 12 that was published in "Physiology and Behavior."
Sufficient Vitamins and Minerals
Iron deficiencies in children can lead to tiredness and lack of concentration, says Baranowski. The best food sources of iron are beef, poultry and enriched cereals. Vitamins are also important for concentration. Vitamin C in citrus fruits and juices is needed to make neurotransmitters that send signals between brain cells. Vitamin B-12, found in meat, dairy products and eggs, aids brain health and concentration by maintaining myelin, the tissue that covers nerves in the brain.
Brain-Boosting Berries
Blueberries, strawberries and raspberries are rich in phytochemicals, plant compounds that are believed to help brain function by clearing the brain of free radicals that can cause cell damage. "Some research suggests that blueberries are especially beneficial for memory and concentration," says Reardon. Top your child's cereal with berries, or sprinkle them in her yogurt.
Breakfast Fuel
According to a 2005 University of Florida report published in the "Journal of the American Dietetic Association," breakfast eaters may have improved memory and get better grades on tests compared to kids who skip breakfast. Children who don't eat breakfast also suffer from hunger due to lack of fuel to start the day. A University of Michigan study of elementary school children published in the July 2001 issue of "Pediatrics" found that the kids who didn't get enough to eat had significantly lower math scores and were more likely to repeat a grade than children who fueled up with a healthy breakfast.
ADHD Help
Some research suggests that diets without preservatives and food dyes may help improve concentration in children with ADHD, says Reardon, who recommends serving children fresh foods rather than frozen and pre-packaged convenience meals. Additionally, a diet rich in omega-3 fatty acids may be especially helpful for boosting concentration in kids with ADHD, according to a Purdue University study published in the January 2000 issue of the "American Journal of Clinical Nutrition."
Preventing Energy Dips
High amounts of sugar and fat can hurt children's concentration by causing energy dips. A heavy, fat-laden meal--like a fast-food burger and fries--slows alertness by sending blood from the brain to the tummy to help with digestion. Candy, cookies, cakes and other sugary foods can hinder concentration because sugar causes blood sugar to spike and then plunge, causing an energy crash. Too much sugar also contributes to childhood obesity, which can impair physical and mental health, comments Baranowski
Article: "How Does Healthy Eating Affect Children's Concentration?" by Jan Sheehan with Livestrong.com. Read more: http://www.livestrong.com/article/192724-how-does-healthy-eating-affect-childrens-concentration/#ixzz1f87Z4miY
Best Teen Diets recommends a well balanced diet of fruits, vegetables, whole grains and low-fat or fat-free dairy. We offer nutrition information for parents, teens and teachers that emphasizes the importance of healthy eating in teens.
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