Cognitive function

It is essential that your child receives the right nutrients to support their cognition and healthy brain development during this life stage to ensure good mental health and that they can deliver their best performance when learning.

• Omega 3 fatty acids, especially DHA, form a vital part of the neurotransmitter network that enhances brain cell transmission and can promote mood regulation, which is important for younger children during this time of rapid brain development and for teenagers as they go through puberty and deal with hormonal changes
• Iron deficiency is often commen during the teenage years, with statistics showing 49% of teenage girls having low iron intake. Increasing iron intake by including red meat and dark green leafy vegetables can reduce tiredness and support attention and brain development.
• Iodine is a vital mineral to support the production of thyroid hormones. This will help to support children’s rapid growth and to ensure optimal development as it boosts cognitive performance.

Growth and development

As infants and children go through rapid growth spurts, it’s important that they have the nutrients they need to build a strong foundation.

• Essential Amino Acids (EEA’S) are acquired through the diet; their main function is to make up the proteins in our bodies to support growth and development, as well as supporting the immune system and energy metabolism. Including foods from animal sources such as meat and eggs, or by protein complementation in the diet through a combination of legumes and beans, children’s diets will be rich in food sources of high biological value to support children’s growth and development.
• Calcium forms the building blocks of bones and teeth as it strengthens bones to reach peak bone mass and avoid bone fractures and related conditions such as osteoporosis later in life. A combination of calcium and vitamin D will help the body to absorb calcium more readily, so including rich sources of calcium from dairy products and eggs and a vitamin D supplement will greatly benefit your child. Calcium and vitamin D also have the additional benefit of regulating sleep patterns, which is fundamental as good rest ensures healthy growth and brain development.

Mood regulation

From exam stress to new social changes, children can find it challenging to stop the emotional roller-coaster, as toddlers begin to exert their independence and teenagers go through puberty and learn to deal with their hormonal changes.

• Theanine, found in green tea, can aid with the stresses of school life as it offers a calming effect without exerting sedative effects, aiding with improved sleep patterns and overall cognitive performance
• Similarly, zinc works in numerous ways to encourage relaxation and regulate mood. It is an important mineral for growth in general, but it is also vital to produce neurotransmitters such as dopamine and serotonin, helping to relieve stress and reduce neuroinflammation.
• Controlling sugar intake is another easy way to keep anxiety at bay by reducing energy surges – instead, try eating meals high in protein and complex carbohydrates as this slows glucose release into the bloodstream and helps to keep mood and energy levels even.

How can we incorporate these nutrients into our diets?

Dealing with fussy eaters can be challenging when trying to incorporate all the essential nutrients your child needs into their diet, so here are some smart strategies to ensure your child is getting optimal nutrition:

• Introductions – introduce new foods in small portions before their main meal as they are more likely to try foods while they are hungry compared to the end of a meal. It may take children up to 20 exposures to a new food before they begin to like it, so keep trying to introduce these new foods.
• Cooking in the kitchen – encouraging children to get involved in the cooking process can make them more likely to experiment with new foods, as children tend to enjoy and are more curious with foods that they have been involved in preparing
• Supplement wisely – if you are concerned that there are nutrients missing in your child’s diet, consider a well-balanced multivitamin that can fill the gaps in their nutrient regimen.

Here are a few vitamins you can find in store that will help to ensure your child gets the support they need for healthy growth and development:

• Viridikid Multivitamin – a great comprehensive multivitamin formulated for children, providing a solid foundation for supporting overall growth and cognitive development
• Junior & Teen Revive – these are perfect to fuel and support children’s busy schedules, providing them with the energy they need for cognitive function and supporting immune health, which is highly important for children as their immune systems are still developing and they can be prone to developing viral or bacterial infections in dense, crowded environments such as school. Revive also contains probiotics, which helps to promote the growth of healthy gut flora and aid digestion for children as constipation can be quite common at this life stage.
• Children’s Mindlinx Multinutrient – This is a broad-spectrum multivitamin that is packed with essential vitamins and minerals, including probiotics and live bacteria (lactobacillus rhamnosus) which helps to support digestion and support cognitive development. This multivitamin in combination with the children’s mindlinx complex will help to further support the gut microbiome balance. The multivitamin is particularly beneficial for children who are fussy eaters, and the complex is highly recommended by practitioners for children on the autism spectrum due to the gut-brain connection.