Brain doping among the young and how to counterfeit (part 3)

How nutrition helps boost the brain.

Here are some ideas on what to feed your children in order to promote brain health.

Think of the brain as a muscle: It needs exercise, stretching and rest for optimal function. It fuels itself on oxygen and sugar.

Sugar is key, and maintaining stable blood sugar levels throughout the day is best achieved with five well-balanced daily meals. 

Well balanced means there is a protein-, fat- and (complex) carbohydrate source in each meal. This can be achieved very easily. There's a large variety of foods that are labelled as "Brain Food", including avocado and chocolate.

What is good for your entire body is also good for your brain. On top of that, there are some specific nutrients that are essential for the young brain, namely cholin, B12, selenium and iron.

Cholin and B12 rich foods are eggs, meat and fish. Selenium is best sourced from meat and fish but also from nuts, seeds and whole grains.

Iron. Even a very mild iron deficiency in children may hinder the normal development of their brain and lead to permanent cognitive under-performance. 

Red meat is the best iron source but for kids who do not like meat there are other options: Dried fruit such as apricots, raisins and figs. Dark leafy greens (spinach, kale, pak choi), beans and peas and berries.

Do not serve any dairy products together with the iron-rich food as they will hinder the absorption of iron. 

A clever way is to use cast iron pots and pans for cooking because some of the iron will move over to the food. This is preferable over the chemicals that may come off non-sticky pans. 

Fish oil has been in the media for quite some time as the children's clever maker. Eating fish 1-2 times per week is certainly good advice but supplementing small children with fish oil isn't necessarily understood well enough to be recommended. A little footnote though, there is some evidence (and I'm aware of an ongoing study in Switzerland) that fish oil may help children suffering from ADHD. 

I've saved the coolest things for last. Several studies indicate that probiotics; the good gut bacteria, may improve cognition. 

One shouldn't just trust the gut feeling but actually nurture the gut. This is done by ingesting fermented products, such as sauerkraut, yogurt or sour milk, or by using a probiotic supplement.