How Diet Can Affect Children’s Mental Health?

Diet and Children's Mental Health

Numerous studies show connections between diet and children's mental health. These studies indicate that while a poor diet is more likely to be associated with poor mental health, a healthy diet can support better mental health.

Here are 5 strategies for using food to promote your child's mental health.

1. Consume meals and snacks regularly.

For kids, having a regular meal and snack schedule has many advantages. Eating frequently can assist in maintaining stable blood sugar levels throughout the day. Children may become more agitated, exhausted, and restless if their blood sugar levels drop. For children 12 months and older, it is advised to provide three main meals and two to three small snacks per day to prevent this.

2. Include wholesome fats in your diet

Healthy fats are essential for the proper functioning of the brain. In particular, the omega 3 and omega 6 fats—found in oily fish, nuts, and seeds, particularly walnuts, linseeds, and rapeseed oil—are good for mental health. Incorporate 1 or 2 portions of oily fish per week if your child eats fish. It is best to only serve oily fish twice a week. Try adding a milled seed mixture or nut butter to porridge, desserts, or baking if your child doesn't eat fish. Another great way to add omega fats to the diet is by using walnut or rapeseed oil when cooking.

3. Increase your intake of colorful foods.

You may be familiar with the phrase "eat a rainbow." This is a wise maxim to remember, particularly when it comes to fruits and vegetables. Fruits and vegetables of various colors all have varying amounts of vitamins and minerals. Eating a rainbow of colors can help you get a wide range of vitamins and minerals and can help prevent depression and low mood.

4. Taking care of your gut

The gut-brain axis, as it is sometimes referred to in research, is thought to be a link between the gut and the mind. This is a two-way pathway where both the mind and the gut can be affected. For example, when you feel nervous or anxious, you may experience stomach butterflies.

It has been suggested that taking care of your gut health can lift your spirits. A good way to maintain gut health is to include a wide variety of foods, especially those that are plant-based, such as whole grains, fruits, vegetables, nuts, seeds, beans, and pulses, as well as natural yogurt and other probiotics.

5. Keep hydrated.

You need to drink enough water for your body to function properly, including your brain. Dehydration impairs brain function, which causes concentration problems, brain fog, and low mood. Aim to provide a small drink (roughly 100–120 ml) with every meal and snack to help your child stay hydrated. Make water readily available for your child between meals as well. The best beverage for kids is water!