Feed Your Child’s Focusing Power

A few specific nutrients may help some young minds stay on task.  Adding a daily multi-vitamin can help too, but focusing on these nutrients in their diet will give them a super boost in school and on the field.

Iron

Iron is needed for enzymes that produce dopamine. Without enough of it, brains have a harder time producing the high amount of dopamine needed. Low dopamine in the brain can affect attention, motivation, mood and movement

Labs to ask for: check ferritin levels. Optimal Ferritin levels are >40-60 ng/mL for good cognition. Symptoms may appear before anemia, but too much iron is also problematic.

Iron Rich Snacks:

·      Nuts and Seeds: Pumpkin seeds, sesame seeds, hemp seeds, pistachios, almonds, and cashews

·      Dried fruit: Raisins, dried apricots, prunes and dates

·      Legumes: Chickpeas, edamame

·      Other: Dark Chocolate (70% or higher), hard boiled eggs, and tofu

Snack ideas to support iron levels on the go:

 Iron rich trail mix (Raisins, dark chocolate chunks, cashews, and pumpkin seeds)

Hummus and bell peppers

Note: Iron should only be supplemented if labs show lower than optimal levels.

Zinc

Zinc is essential for brain health. It helps support receptors involved in learning and memory as well as brain development and function.

Super food sources of zinc:

Animal sources: Meat, fish, eggs, dairy and seafood

Plant sources (less absorbable): Nuts and seeds (especially pumpkin), beans, and whole grains

Zinc notes: Zinc supplements can cause an upset stomach and long-term zinc supplementation is not recommended. Zinc gluconate is the easiest form on your stomach. Getting zinc directly from your diet is the best option unless otherwise recommended by your doctor.

Magnesium

Magnesium has gained popularity for relaxing muscles through calming neurotransmission. It is also helpful in the body’s stress response and promotes restful sleep which is important at all stages of life.

Low magnesium may look like restlessness, poor sleep or irritability. Diets that are low in whole grains and beans may not have enough food sources of magnesium.

The two most absorbable types of magnesium are L-Threonate and Glycinate. Taking a magnesium supplement in the evening can help some people wind down and relax.

Plan a bedtime snack with magnesium as a priority.

Some ideas:

• Banana with almond or peanut butter

• Yogurt or kefir with dried figs, flax meal and chia seeds topped with honey and granola for extra crunch

• A whole wheat tortilla with eggs, sauteed spinach and avocado

Omega-3s (DHA and EPA)

Omega-3s have gained in popularity for their therapeutic benefits. They are found all over the body but especially in the brain and nerves. They are what helps the body build cell membranes. It’s also for reducing inflammation.

A typical American diet is low in Omega-3s, but there are delicious ways to change that.

Fatty fish like salmon and sardines are some of natures best sources of Omega-3. If you or your kids do not like cooked fish, try it as sashimi. Kids often love the texture.

B-Vitamins (specifically B6, B12, B9)

B6

Why it matters: Dopamine, serotonin, GABA synthesis

Food Sources: Poultry, bananas, chickpeas

Supplementation notes: Often paired with magnesium, long term supplementation is not recommended.

B12

Why it matters: Myelination, energy, cognition

Food Sources: Meat, fish, eggs, dairy

Supplementation notes: Not typically needed.

B9

Why it matters: Methylation, neurotransmitter synthesis

Food Sources; Leafy greens, legumes, avocados

Supplementation notes: Food based folate is more absorbable, but look for methylfolate when supplementing.

Shop your pantry for nutrients:

Canned fish like salmon, sardines, and mackerel

Oil vs. Water- while the fish packed in oil may be higher in calories, but it is also higher in omega-3s.

Frozen vegetables are perfect sources of magnesium, zinc and iron like edamame beans, spinach, peas, kale, and broccoli

A recipe that has it all! And can be served like a cookie or more like a patty:

Happy Salmon Cakes

• 1/3 cup iron fortified oats

• 2 T triple seed mix (chia, flax, hemp hearts)

• ½ cup shelled edamame beans

• 1 T capers

• ½ tsp salt

• 2 T Greek yogurt

• 1 egg

• 1 can canned wild salmon

Combine 1/3 cup iron fortified oats, 2 T triple seed mix (chia, flax, hemp hearts), and ½ cup shelled edamame beans in a food processor and blend until the oats are powdered. Add 1 T capers, ½ teaspoon salt, 2 T Greek yogurt, 1 egg, and one can of wild salmon (drained) and mix by hand until just combined. This will help with the texture. Scoop using a 1.5 T scoop into an oiled, cast-iron skillet preheated to medium. Cook for 2-3 minutes on each side until browned and heated through.