When it comes to growing kids, food, especially nutrient-packed food, is crucial for many reasons, including good mental well-being. Several pieces of research have also proven that high consumption of fruits and vegetables leads to better mental well-being among high-school children. While kids’ food requirements cannot be ignored, parents should consider how healthy food becomes accessible to their kids. One of the best ways is to make sure that food tastes good and looks appetizing and not dull; as we all know, kids become very finicky when it comes to eating healthy food items. 

Fruits and veggies such as berries and leafy greens have certain compounds that boost the blood flow in the brain region and lower inflammation levels. This in turn, helps to better children’s mood and cognition. Also, the fiber content feeds friendly gut bacteria, which again play a role in preventing anxiety, depression, and certain neurological conditions. So, keeping a check on gut health is important, too as it can have a direct impact on mental health. 

Children’s mental health and nutrition: Which are the best food items and nutrients for kids?

Make sure to include different types of vegetables, fruits, and whole grains. These three food groups provide several nutrients, including fiber, vitamins, minerals, and antioxidants. For optimal brain health, one cannot ignore protein-rich foods, such as eggs, legumes, lean meat, nuts, seeds, fish, and lower-fat dairy products. 

Aside from protein, nutrients such as zinc, folate, iron, choline, and vitamins such as A, D, and B12 are vital for developing kids’ brains. Also, Omega-3 fatty acids-rich foods are another vital addition to the diet as they may fight anxiety disorders. Some of the best sources of omega-3 are salmon, oysters, shrimp, chia seeds, hemp and flax seeds, and walnuts, among others.

Children’s mental health and nutrition: What not to eat?

Unfortunately, most kids get more than 60% of their calories from processed foods. And these processed foods are high in sugar, refined flour, salt, fat, and preservatives and hardly provide any nutrients. Ideally, avoid these foods as much as possible as they can negatively affect blood sugar levels and promote inattentiveness and forgetfulness among children.

Immigrant kids are the worst affected.

An article published on psu.edu states that immigrant kids’ diet is different and less nutritious than their family’s diet. A postdoctoral fellow at the Population Research Institute, Molly Dondero, shared how children from immigrant families have different nutritional and social environments than their parents. While sharing an example, Dondero explained how Mexican diets hardly have processed foods; while the American diet usually includes more processed foods, fast food and fewer fresh foods. Why do kids from immigrant families have different food choices? The answer apparently could be the pressure to fit in, as food is one of the significant markers of identity.

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