by Nutrition is essential to children’s brain development, which forms the basis for lifelong attention, emotion and behavior regulation, and overall mental health.
Essential nutrients that support brain development and mental health include:
- Vitamins: A, b, c, d & e.
- Minerals: Magnesium, zinc, iron, selenium.
- Fatty acids: Omega 3 Polyunsaturated Fatty Acids (PUFAs).
- Dietary fiber.
Studies also identify harmful effects of sugar, artificial additives and processed/factory foods In general mental health in children and adults alike.
Avoid harmful foods
“Food additives found in most branded products can disrupt brain development and long-term mental health.” says Dr. Brenna Bray (PhD).
Dr. Bray is a leading nutrition and mental health researchereducator, Family health and nutrition coach. She offers the following tips:
- Questions: “Do I know what plant or tree this food comes from?“
- Preference for foods with pre-packaging and areas without pre-packaging.
- Avoid the middle aisles of the grocery store Where you find most processed foods.
- Focus your purchases on the perimeter edges of the store Where you can find the most real food.
Avoid food ingredients
Harmful food additives The most processed foods include:
- Added sugar and sweeteners (Corn syrup, cane sugar, aspartame, Splenda, Sweet N’ Low, most diet products).
- Added colorings and preservatives (Food colors, monosodium glutamate).
- Saturated & trans fat (shortening, fried foods, canola oil, corn oil).
Food products to avoid
Highly processed food products with harmful additives tend to intellect:
- Processed breakfast foods (cereals, pancakes, muffins, bars).
- Processed snacks (Crackers, cookies, chips, dips).
- Most sauces & dressings (Pasta sauces, sala dressings, etc.).
- Deli meat (Generally carved pre-packaged across from the deli).
- Factory eggs and dairy products (generally indicated by packaging).
Choosing real food over processed products
Prefer real food Over processed options offers two for one influences:
- Real food choices Avoid harm associated with processed food ingredients.
- Real food choices Increase essential nutrients that support strong brain development and mental health.
“A simple rule of thumb is to avoid the middle aisles of the grocery store, where brand name processed food products tend to be put on the back burner. Instead, shop the outside edges of the store, where real, single-ingredient, unpackaged foods tend to be stocked,” says Dr. Bray.
Real Foods for Mental Health
The following foods support optimal brain development and mental health:
- Green vegetables (Spinach, Kale, Romaine, Broccoli, Brussels Sprouts).
- Whole fruits (Berries, bananas, avocados; fresh/frozen versus canned/dried).
- Whole grain products (Raw oats, quinoa, rice with no added flavors).
- Beans and lentils (dried, canned or frozen, without additional ingredients).
- Raw nuts and seeds (flax, chia, hemp & walnuts; not roasted/salted).
- Fermented foods (cucumbers, apple cider vinegar, kimchi, kefir/yoghurt).
- Economical use: Quality flax/olive/algae oil (1 tsp/meal), farm eggs (2-3/day), wild salmon/red meat (~monthly).
“Think about the Mediterranean diet,” says Dr. Bray. “There is actually good research supporting its ability to minimize harmful food additives and the inflammation that prompt brain and behavioral disorders.”
Is supplementation smart?
“It is always wise to consult a doctor, pediatrician, nutritionist, nutritionist, or health coach when considering supplementation,” says Dr. Bray. I also recommend searching the National Library of Medicine [https://pubmed.ncbi.nlm.nih.gov] For research papers published in the last 2 to 5 years. Studies support supplementation in the following areas:
- Prenatal supplementation With Vitamin D & Omega-3 is suggested for the future mothers.
- Specific micronutrient supplementation May be recommended for children with more severe attention/ADHD symptoms and families who have less access to nutrient-dense foods. Research supports Hardy Nutritionals “daily essential nutrients” used at a dose of 9-12 capsules per day, which is nearly triple the recommended dietary allowance (RDA) of 4 capsules/day, but below the upper tolerable intake (UL), scientists , from the upper tolerable intake (UL) is Say (Robinette et al., 2023).
Overall, these guidelines can help support optimal development and attention, emotions, and behavioral regulation for growing children and adults alike.
Do you want more?
This content was provided by the Nourished Research Foundation (NRFI), a nonprofit organization founded and led by Boulder local Brenna Bray, PhD. If you would like to see more content like this, consider making a tax-exempt donation (www.nourishedrfi.org/donate).
