Going back to school is a great mental and physical effort for children. The long hours of the school day and getting used to new timetables and routines take up a huge amount of energy. In the blog today we would like to highlight the importance of what children eat and the effect it has on their performance at school. A balanced diet with all kinds of foods will help our children to have more energy and to be able to concentrate better.
To get off to a good start it’s very important for children to have a good, healthy and balanced breakfast, including fruit, dairy products and cereals. It’s also a good idea to avoid food with too much fat and sugar.
What kind of food will help them improve their performance at school?
- Cereals. Cereals are a source of fibre to provide them with energy and keep the level of sugar in their blood under control. Cereals also contain vitamin B, folic acid, iron and calcium.
- Dairy products. Milk, yoghourt and cheese not only give them the calcium they need to keep their bones strong, but they are also very filling.
- Fruit and vegetables. Fruit and vegetables contain minerals, vitamins, fibre and great amounts of water. They are ideal for breakfast, mid-morning and afternoon snacks, and as a dessert. Some vegetables in particular have excellent qualities for the memory, such as carrots, thanks to the antioxidant beta-carotene. Cauliflower stimulates the creation of acetylcholine, a neurotransmitter that regulates brain activities such as memory, attention and learning. Likewise, some fruits, such as blueberries, protect the brain and improve the memory, thanks to their high antioxidant and potassium content.
- Eggs. Going back to school is much easier for children if they eat eggs; they contain choline, which helps strengthen neuronal connections. Broccoli has the same effect.
- Fish. Especially fish that is rich in fatty acids, such as salmon, tuna and sardines, which contain docosahexaenoic acid (DHA), which helps improve cognitive processes.
- Dry fruit and nuts. Almonds, for example, contain phenylalanine and riboflavin, which are good for the neurological function.
Do you know of any other foods that help children perform better at school? We’ll be waiting for you in the comments.
