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Food For Thought
Janelle Sorensen
Friday, November 14, 2008
You can battle the ill effects of neurotoxins in the environment by feeding your child brain-boosting foods. Specifically, the brain craves good fats, antioxidants, good carbs, folate, and protein (all in perfect moderation). Here’s a very simplified explanation of why, followed by a guide to buying and preparing brain super-foods that are kid-approved.
Part I: Five Nutrients Essential to a Healthy Brain
The human brain is a delicate and complicated machine. With over 100 billion neurons, our brains have the capacity for more connections than there are stars in the sky, giving us unimaginable capability for thought, creativity, and innovation. All our human potential is stored inside that 3-pound gray mass. While a newborn baby’s brain is only about one-quarter the size of an adult’s, all 100 billion neurons are already present at birth. These neurons all lay waiting for guidance and development.
As parents and caregivers, whether intentionally or not, we are always teaching our children. They watch us talk, walk, eat, clean, cook, read, run, and shop. Then the school years begin and formal curriculum is introduced. It’s an unquestionable part of life, but are you doing everything you can to make sure their brains are ready to learn and develop to their full potential?
You can promote a healthy brain and battle the ill effects of neurotoxins in the environment by feeding your child brain-boosting foods. The brain needs a lot of food to keep it revved up and ready to go; in fact, it uses almost 25% of our caloric intake (compared to 2% in some vertebrates). Specifically, it craves good fats, antioxidants, good carbs, folate, and protein (all in perfect moderation). Here’s a very simplified explanation of why:
Fats: Once eaten, fats are transformed by our bodies into fatty acids. Fatty acids are what our brains use to create the specialized cells for thought and emotion. They are the building blocks of our brains. In fact, our brains are 60% fat (dry weight). Still, there are good fats and bad fats. Good fats are essential to optimize learning ability, memory retention, and emotional well-being. Likewise, bad fats can disrupt cognitive function and harm the brain. Good fats are also imperative for healthy fetal brain development, so it is especially important for pregnant women to consume enough.
There are two kinds of fatty acids that are considered essential fatty acids (EFAs). EFAs must come from food as our bodies cannot manufacture them.
• Alpha-linolenic acid (ALA), which is the foundation of the "omega-3" family of fatty acids.
• Linolenic acid (LA), which is the foundation of the "omega-6" family of fatty acids.
Carbohydrates: Carbs provide the fuel, glucose, that makes our brains function. Just like fats, though, there are good carbs and bad carbs. Good carbs are complex carbohydrates and bad carbs are simple carbohydrates. Simple carbohydrates provide a short-lived sugar rush that ends in a crash that makes you feel hungry and tired. Conversely, complex carbs fuel the brain with a steady, stable stream of glucose that promotes energy and brain function.
Antioxidants: When our cells use oxygen, they naturally produce by-products called free-radicals. The production of free-radicals increases when our bodies are ill, stressed, or exposed to pollutants like exhaust, pesticides, lead paint and other chemicals and heavy metals. Antioxidants prevent and repair the oxidative damage caused by free-radicals throughout the body, but, most importantly, in the brain.
Folate: Folate is essential for making new cells and DNA. New cells are needed as the body increases in size, as well as for brain growth and development of the nervous system. For this reason, it is especially important for pregnant women and growing children to get adequate amounts of folate. Folate is the form found naturally in foods; folic acid is the form used in fortified foods and supplements. Folate naturally found in foods is the recommended source for children under one year of age.
Protein: The brain’s neurons communicate using neurotransmitters made from amino acids, some of which come from protein. The brain chemicals that result from eating protein are norepinephrine and dopamine, which keep you energized and alert. Dopamine is also essential for feeling pleasure.
Now that you know some of the essential nutrients for optimal brain development and function, learn about the best foods that contain these nutrients and how to get your kids to eat them.
Part II: Seven Super Brain-Boosters
There is an American Proverb that says “We need brain more than belly food,” and it couldn’t be more true. In fact, a resting person’s brain uses about 20 per cent of the body's energy even though it is just 2 per cent of the body's weight. Our brains need fuel, and not simply calories, but foods packed with brain-boosting nutrients. Here are seven to have on hand, some ways to get your kids to crave them, and how to pick the purest, eco-friendly options.
1. Avocado
Avocado is one of the most easily digestible sources of high quality protein and healthy fats. Avocado also contains antioxidants, fiber and folate, among other nutrients. They are so packed with goodness, avocado advocates claim “an avocado a day keeps the doctor away.” Note: Avocados are very high in calories, so eat them in moderation.
• Make it Yummy:
Mash it and spread on sandwiches, crackers, and wraps.
Mix up guacamole and dip veggies in it.
Whip up easy Avocado Baby Food
• Make it Green:
Buy USDA certified organic avocados
2. Nuts (not for those with allergies)
Nuts contain protein, complex carbs, and beneficial fats. They also provide a good dose of vitamin E, which promotes brain function. Almonds are the best nuts, followed by filberts, hazelnuts, cashews, and walnuts. (Seeds are also an excellent option).
• Make it Yummy:
Grind up some nuts and toss into pastas, salads, oatmeal, or pancakes
Make your own almond milk to put on cereal or drizzle over berries
• Make it Green:
Choose organic, raw nuts
3. Oatmeal
Oatmeal promotes healthy blood flow to help your brain function better. It also contains fiber, protein, antioxidants, and a bit of Omega-3's. Have a bowl for breakfast for stable energy all morning long.
• Make it Yummy:
Make oatmeal breakfast bars
Make oatmeal pancakes
• Make it Green:
Buy organic, steel-cut oats. Make it even greener by buying in bulk to reduce packaging waste.
4. Blueberries
Blueberries are a super-food packed with nutrients like protein, complex carbs, fiber, folate, antioxidants, vitamins, and more. They’re great for your body and very good for your brain as well. Look for fresh or unsweetened frozen or dried.
• Make it Yummy:
Eat them au natural
Make blueberry yogurt popsicles by blending blueberries, plain yogurt, and a touch of honey (babies under 1 year old should not have honey)
• Make it Green:
Buy local and certified organic. When blueberries are out of season, pick cranberries, grapes, blackberries or cherries
5. Salmon
Salmon is packed with Omega-3 fatty acids. These essential fats are linked to improved cognition, alertness, memory, and mood. Unfortunately, salmon can be contaminated, so you shouldn’t eat it too often. Select wild-caught for the lowest levels of contaminants.
• Make it Yummy:
Make into patties and tuck inside a tasty sandwich
Marinate in teriyaki sauce and bit of brown sugar to make the flavor more kid-friendly
• Make it Green:
Alaska wild caught salmon is considered the greenest, cleanest option. Use Seafood Watch to learn about all options.
6. Beans
Beans are loaded with fiber, vitamins, minerals, protein, and folic acid. Beans also provide a slow, stable supply of glucose for your brain - which means crash-proof energy.
• Make it Yummy:
Puree beans and spread on whole grain pitas, crackers, or chips
Whip up a soup using a variety of beans and your child’s favorite veggies
Make your own refried beans and use in quesadillas, tacos, or burritos
• Make it Green:
Choose organic beans. Look for heirloom varieties and buy dried in bulk, not canned.
7. Eggs
Eggs contain protein and fat and are another source of stable energy for your brain. The selenium in organic eggs has been shown to help improve your mood. Choline, also found in eggs, is a chemical building block of every cell and has been linked to improved memory. Egg yolks are among the richest natural sources of choline.
• Make it Yummy:
Hard-boil eggs and cut into fun shapes
Scramble eggs and tuck inside a pita with other ingredients your child likes
Bake egg custard
• Make it Green:
Look for local, organic eggs
Regardless what type of healthy food you’re trying to coax your child into eating, they’ll be much more apt to eat it if you involve them in the preparation. Let your child help select food at the market, find recipes, and prepare meals and snacks.
Additional Reading:
Exercise Your Child’s Brain
Breakfast Boosts Brain Power
