8 best foods to boost kids’ learning, mood and sleep
Photo: What school-age children need to eat (Freepik)
Proper nutrition for school-age children is the key to successful learning, a stable mood, and healthy sleep.
RBC-Ukraine highlights eight essential foods that every schoolchild should eat.
Fatty fish (salmon, sardines)
The human brain is about 60% fat, much of which consists of omega-3 fatty acids. Docosahexaenoic acid (DHA), found in fish, is critical for brain development and function. The US National Institutes of Health (NIH) stresses that sufficient omega-3 intake in children is linked to improved cognitive functions and attention.
Eggs
Eggs are a powerful source of choline, a nutrient needed to produce acetylcholine, a neurotransmitter responsible for memory and learning. Research published in The American Journal of Clinical Nutrition shows a direct link between egg consumption and improved cognitive performance in children.
Berries (blueberries, strawberries)
Berries are rich in flavonoids, especially anthocyanins, which have antioxidant and anti-inflammatory effects. Studies show these compounds improve blood flow in the brain and enhance communication between brain cells, supporting memory and faster thinking.
Walnuts
Walnuts are the only nuts that contain a significant amount of alpha-linolenic acid (ALA), a plant-based form of omega-3. A study published in the Journal of Nutritional Biochemistry demonstrated that eating walnuts improved memory and reaction speed in young people.
Oatmeal
Oatmeal provides complex carbohydrates and fiber, ensuring a slow release of glucose into the blood. This helps maintain stable energy and concentration throughout the school day, avoiding mood swings caused by blood sugar drops.
Dark chocolate (70% cocoa and above)
Cocoa flavonoids improve mood and cognitive function by increasing blood flow to the brain. Research published in Nutrients confirms that dark chocolate can positively affect mood and attention. The key is to choose chocolate with high cocoa content and minimal sugar.
Bananas
Bananas contain the amino acid tryptophan, which the body converts into serotonin (the hormone of happiness) and melatonin (the hormone of sleep). They are also rich in magnesium and potassium, which relax muscles. This makes bananas an ideal bedtime snack.
Pumpkin seeds
According to WebMD, pumpkin seeds are one of the best natural sources of magnesium, a mineral that plays a key role in regulating sleep and calming the nervous system. Magnesium activates the parasympathetic nervous system, helping the body prepare for rest.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
