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Brain Nutrients
An Excerpt from Brain Food for Kids
By Nicola Graimes
Vitamins A, C and E are antioxidants that protect the brain and body from toxins and pollution. Vitamin C is essential for a healthy immune system and for turning food into mental and physical energy. It also helps us to absorb iron.
B vitamins are vital for brain function, a healthy nervous system and energy metabolism. They are important in the production of the brain neurotransmitters (messengers) dopamine, adrenaline, noradrenaline and serotonin. Poor concentration and memory, lack of energy, insomnia and irritability are signs of possible deficiency.
Calcium and magnesium are known as nature's tranquilizers, since they relax nerve and muscle cells. A lack of these minerals can make children feel nervous, irritable and aggressive. A deficiency of choline, a vitamin-like compound, has been linked to possible memory and thought impairment. Along with lecithin and the B vitamins, choline enables the body to produce acetylcholine, which transmits electrical impulses to the brain and nervous system. Zinc is crucial for memory and brain function. It is also said to be important in the synthesis of the brain-calming chemical serotonin. Boron has been found to aid memory and improve attention and mental alertness and is essential for energy metabolism.
Iron has many functions in the body, one of which is to carry oxygen in the blood. Deficiency can make children feel tired and irritable and less able to concentrate, as well as affecting their development. Numerous studies have found that there are a great number of children (and adults) throughout the world lacking in this vital brain nutrient. Increasing iron consumption can lift mood and reduce anger, while an American study has linked higher intake of iron with a reduction in depression in teenage girls.
Research has also been conducted to see if there is a link between iron in the diet and IQ, and some of these studies have shown a possible positive link between IQ scores and iron intake. Iron from animal sources is better absorbed than that from plant sources, but drinking a glass of orange juice with an iron-rich meal will help to encourage absorption.
