Brain food - how your child eats smart
In collaboration with Betty Bossi
Mia is taking two exams this morning. First, she will be tested on her knowledge of French, followed by maths shortly before lunchtime. To keep her concentration at a high level, she has packed a particularly high-quality snack: dried fruit with nuts and seeds, also known as trail mix. These ingredients promise quick energy and the ability to concentrate for a long time.
Hungry brain
Even though the human brain only accounts for around two per cent of the entire body weight, it consumes almost a quarter of the available energy. Expressed in figures, this amounts to 3.3 billion sugar molecules per minute per neuron. And the human brain has 86 billion of these neurones, the nerve cells.
Our brain is an «energy guzzler», it works around the clock and never takes a break. The brain's main task is to transmit stimuli in very complex processes.
The remaining 75 per cent of energy is used to maintain basic physical needs. These include maintaining body temperature and controlling breathing.
In fact, the performance of the brain can be influenced by nutrition. The extent of this influence has not yet been clearly proven. While the short-term influence has been proven in numerous studies, there are still some question marks over the long-term and preventative effect.
In principle, however, it can be said that it is not individual foods or ingredients that have a long-term positive influence on brain performance, but nutrition in general. If a person's diet is very one-sided and low in nutrients, i.e. high in fat, sugar and vitamins, even a portion of nuts will not have a particularly positive effect.
But what does a nutritious diet look like? The following components should be taken into account:
Water
Children should drink enough throughout the day, especially in the form of water and unsweetened tea. Children should drink around 0.8 to 1 litre a day. If they drink 1 glass of 2 decilitres per meal, including two snacks, they can easily reach the recommended amount. Sufficient fluids improve blood circulation and oxygen supply to the brain.
Carbohydrates
Furthermore, complex carbohydrates should be part of the daily diet. Wholemeal products, fruit and vegetables are particularly suitable. Complex carbohydrates provide a constant supply of sugar for the brain over a long period of time, unlike simple carbohydrates, which promise a quick high but quickly fall off again.
Proteins
Proteins are also important for brain performance. The brain appreciates a regular supply of protein-rich foods. A spicy chickpea curry with fish or tofu or a crunchy lentil salad with feta are possible examples. Proteins are made up of various amino acids, which play a crucial role in nerve cell communication.
Fat
Not all fats are the same. This is because fats differ in their chemical structure. Omega-3 fatty acids are particularly valuable for the brain. Fish, preferably organic and sustainably caught, nuts, alpine cheese and some vegetable oils, such as rapeseed oil, are good sources.
All in one
Now there are foods that have several of these important properties and are considered «brain food». These include fish, which is a good source of protein and also contains important omega-3 fatty acids. Oats are also a brain food. It provides valuable B vitamins and magnesium, is a complex carbohydrate and also contains important protein building blocks. The nuts in Mia's trail mix also provide her with valuable fatty acids and B vitamins. The dried fruit in the trail mix provides Mia's brain with readily available sugar.
In addition to the positive influence of certain foods, various studies confirm the positive influence of sporting activities on brain activity and cognitive performance. A supply of oxygen is also essential, and regular ventilation and breaks in the fresh air are a must.
To summarise, it can be said that the recommendations for a balanced diet generally also apply to brain health. Everything that is good for the body is also good for the brain. In general, parents should pay attention to their child's diet and make sure that many meals are nutritious. Then the brain's individual capacity can be fully utilised and the various daily challenges can be mastered.
A smart start to the day
The brain needs nourishment, especially in the morning after a long night of fasting. A cleverly chosen breakfast can help your little one start the day with plenty of energy and performance. An oat porridge is particularly suitable. Oats provide important ingredients such as B vitamins, carbohydrates and protein. A grated apple and possibly a little cinnamon provide a sweet flavour. From the point of view of Chinese medicine, a lukewarm breakfast is also recommended because the body does not have to heat the food to body temperature and it can be better absorbed by the gastrointestinal tract.
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