Children during a school lesson. Archive photo.
Alla Porkhun, a nutritionist and Deputy Head of the Association of Professionals in Social Nutrition and Public Health, stated that essential foods like fatty fish, eggs, nuts, and seeds can significantly enhance a child`s brain function. Conversely, she warned that artificial colorings, excessive sugar intake, and dehydration are detrimental to concentration and overall cognitive performance.
The specialist emphasized that a child`s diet directly impacts their ability to focus, memorize information, and manage the demands of their academic workload.
“Fast carbohydrates, such as white bread, sugary cereals, and cookies, cause a rapid surge in glucose, inevitably followed by a `carb crash` — leading to fatigue, irritability, and a loss of concentration,” explained the nutritionist. She cited a 2021 study from the Journal of School Health, which indicated that children who consumed sugary cereals for breakfast performed 40% worse on attention tests by the middle of the school day.
Beneficial Nutrients for Brain Health
According to Porkhun, Omega-3 fatty acids, abundantly found in fatty fish like salmon, mackerel, and sardines, are crucial for the formation of neural connections. Nuts and seeds are rich in magnesium and zinc, minerals known to reduce anxiety levels and promote restful sleep, both of which are indispensable for effective learning.
“Children with sufficient Omega-3 levels demonstrate superior memory and information processing speed, as evidenced by a 2020 study published in Nutrients,” the expert elaborated. “Eggs are a great source of choline, a precursor to acetylcholine, a neurotransmitter vital for memory. Including just one egg daily can improve cognitive functions in elementary school children by 15-20%.”
Harmful Elements to Avoid
The nutritionist further highlighted that artificial colorings, an excess of sugar, and insufficient hydration impede a child`s ability to concentrate effectively.
“Artificial colorings (such as E102 and E110) are associated with hyperactivity and a reduction in attention span, as detailed in a 2007 study from Lancet. Excessive sugar intake disrupts the function of the hippocampus, the brain region primarily responsible for memory. Furthermore, even mild dehydration, or a slight imbalance in water levels, can diminish mental performance by 10-15%,” the doctor stated.
Porkhun concluded with a practical recommendation: “Substitute sugary snacks with a bowl of oatmeal topped with nuts and berries, or opt for an avocado and egg sandwich. These healthier alternatives will provide a steady source of energy for three to four hours.”
