Nutrition for Learning; for the Mind & Body
As you read this information Ask Yourself; Do You eat breakfast?
Do You eat sweets or junk food often?
Do You recognise any effects due to not eating appropriately?
Do you eat all the nutrients in the appropriate amounts needed for your daily needs?
Like an athlete eating to enhance his performance You can also enhance your ability to study & achieve in exams by eating to support your brain and the immune system.
| Nutrient | Effects | Food sources |
|---|---|---|
| Omega 3(not made by the body) | Neuro-transmitter( speeds up brain processing)( deficiency can contribute to poor behaviour & learning, & dyslexia) | Mackerel, herring, sardines, tuna, anchovy, salmon, trout, eggs, flaxseed, walnuts, fishoil supplements |
| Omega 6( not made by the body) | Neuro-transmitter( speeds up brain processing)To work effectively both omega 3 & 6 need B6,A,C,E& minerals magnesium, zinc, copper & selinium | Sunflower seeds, sesame seeds, hempseed, walnuts, brazil nuts, pecans. Supplements (evening primrose, starflower oil, borage oil) |
| Amino acid tyrosine | Perks the brain up, used to make neuro-transmitters. | seafood, soy, meat, eggs, and dairy |
| Vitamin C | Helps the neuro-transmitter work, helps with stress | citrus fruit, broccoli, berries, tomatoes, peppers. |
| Zinc | Helps with stress, concentration. Growth, immunity. | Nuts, seeds, fish |
| Water | Helps all the cells function efficiently. | Take a small bottle of still water & sip through the exams. |
| Complex sugars | Slow release of energy. The brain uses 20% of the bodies energy. | Non-refined grains, lentils, beans, vegetables. |
| Nutrient | Effects due to deficiency | Food sources |
|---|---|---|
| Vitamin B1 | Poor concentration and attention | Whole grains , vegetables |
| Vitamin B5 | Poor memory, stress | Whole grains, vegetables |
| Vitamin B6 | Irritability, poor memory, depression, stress | Whole grains, bananas |
| Vitamin B12 | Confusion, poor memory | Meat, fish, dairy products, eggs |
| Vitamin C | Depression, psychosis | Vegetables & fresh fruit |
| Magnesium | Irritability, insomnia, depression | Green vegetables, nuts seeds |
| Zinc | Confusion, blank mind, loss of appetite, lack of motivation & concentration.Weight loss, loss of appetite. | Nuts, seeds, fish, meat |
| Too Much | ||
| Simple sugar | Causes a quick high & then a drowsy low, causing the student to feel fidgety, irritable, inattentive, and even sleepy. [NB. Chromium in a multivitamin/mineral helps maintain normal blood sugar levels] | Glucose, dextrose, and sucrose, and the highly refined, highly processed "junk sugars" found in sweets, icings, syrups, packaged baked goods, and table sugar. Fizzy drinks.Don't use artificial sweeteners! |
Two factors influence whether the brain perks up or slows down following a meal: the ratio of protein to carbohydrate, and the ratio of the amino acids tryptophan and tyrosine. High protein, low carbohydrate, high tyrosine foods that are likely to jumpstart the brain are seafood, soy, meat, eggs, and dairy. High carbohydrate, low protein, high tryptophan foods that are likely to relax the brain include: chocolate, pastries and desserts, bean burritos, nuts and seeds (e.g., almonds, filberts, sunflower and sesame seeds), and legumes.
Encourage students to eat a light lunch. A healthy lunch for school-age children would contain between 600 and 800 calories, with a balance of complex carbohydrates and proteins and a minimum of fats. A high calorie, high carbohydrate meal, such as pasta with a fat-laden sauce, is likely to diminish your child's academic performance after lunch. A high fat meal diminishes mental alertness by diverting blood from the brain to the stomach to help with digestion. An example of a healthy lunch would be a tuna sandwich on whole wheat bread with lettuce, tomato, and a yoghurt dressing rather than mayonnaise (too high in hydrogenated fats), a side salad and a piece of fruit. Skip dessert after lunch and save this daily dessert treat for after dinner.
Different sugars affect the brain in different ways, so it is only logical to conclude that certain sugars can adversely affect the thinking and actions of some children. The sugars at fault include glucose, dextrose, and sucrose, and the highly refined, highly processed "junk sugars" found in candy, icings, syrups, packaged baked goods, and table sugar. These sugars enter the bloodstream quickly, reaching high levels in a short time. This triggers the release of large amounts of insulin, the hormone needed to escort the sugars into the body's cells. These sugars are used rapidly, and when they're all used up, the blood sugar level plunges to a sugar low, or hypoglycemia . The low blood sugar triggers the release of adrenal hormones that squeezes stored sugar from the liver, sending blood sugar levels back up. This blood sugar roller-coaster affects moods and concentration in some children and adults, leading to "sugar highs"and "sugar blues." The ups and downs of blood sugar and adrenal hormones can also stimulate neurotransmitter imbalance, causing the child to feel fidgety, irritable, inattentive, and even sleepy. Sugar also uses up your bodies store of vitamins & minerals - every spoon of sugar uses up the bodies store of B vitamins and vital minerals such as magnesium, chromium and calcium.
Water is important to keep the body fully hydrated - this allows the cells to function properly. Drink when thirsty (N.B. cravings for food can mask a need to drink water). Drinking when thirsty can help in exams — except when the water is too cold. Tests at Bristol University show that water at 100C produced test results 15 % lower than those who drank nothing. This occurs because the body has to divert energy to raise the temperature of the water in the gut. Drinking 1 litre of cold water a day helps weight loss.
Additives: some of my students report that red/ blue smarties and also Dr pepper make them hype-active. Sometimes students have been known to use these effects on purpose!
Challenge Yourself to eat healthily for 21 days!
NB. This document is for discussion and to highlight aspects of diet related to the Brain. See a nutritionist or your doctor for specific qualified advice (some vitamins have safe upper limits).
References
Notes from Martina Watts, Nutritional Therapist. The Crescent Clinic Brighton.
Optimum Nutrition for the Mind by Patrick Holford
Dr Ali's Nutrition Bible.
The Webb: www. AskDrSears.com (look under family nutrition).
BBC program “The Mind” presented by Robert Winston.
Information collated by N F Huddleston 2004