Moms have been saying this for years, usually while shoving a piece of toast and a banana into the hand of a child rushing to catch the bus, and a growing body of research is backing up that maternal logic. A post from earlier this month examined how the quantity of food can affect students, so because March is National Nutrition Month and I’m a nutrition enthusiast, let’s talk about how the quality of what kids eat can affect their capacity for learning.

The most basic studies have found that a balanced profile of protein, complex carbohydrates, and unsaturated fats is the best framework for childhood nutrition. When any of these important groups overshadows the others, significant health concerns that relate directly to a child’s ability to learn can quickly become apparent.

Several studies have also examined the effects of specific micronutrients on learning, and while the importance of things like iron, folate, and iodine are pretty well established, research is still emerging on nutrients like vitamin B-12 and omega-3 fatty acids.

Here’s a quick list of nutrients thought to be of particular importance to the developing minds of school-age children:

• Iron – Perhaps the most important micronutrient for cognitive development, iron has been linked to improved cognition and academic performance. So where can kids get more iron? While liver and chicken giblets are rich in iron, so are raisins!
• Folate – A deficiency in folate, commonly known as vitamin B-9, often translates to confusion, forgetfulness, and cognitive decline. Folate is most richly found in green vegetables like spinach, asparagus, and peas, although in the US, enriched cereal is probably the easiest way to get kids to eat it.
• Iodine – A child’s body needs iodine, albeit in small quantities, for healthy brain development and function. Iodine deficiency, which afflicts more than 2 billion people worldwide, is the most common cause of developmental disabilities. In the US, salt has been fortified with iodine since 1924 and provides the small amount our bodies need.
• Vitamin B-12 – Vitamin B-12 does a lot in our bodies! Its direct involvement in the brain and nervous system make it important for everyone, especially for students. Bad news for kids: liver and giblets are the best sources of B-12 as well, but eggs, milk, and cheese aren’t too bad either.
• Omega-3 – These essential fatty acids comprise 8 percent of the human brain and have been the focus of extensive research over the last decade. While the jury’s still out on exactly how omega-3 affects the body, the consensus is that it should be included in children’s diets. Fish like salmon, mackerel, and tuna contain high amounts of omega-3, but grains like flax and chia are also great sources. Many children’s foods like breads and cereals are now fortified with omega-3 as well.

How can educators help ensure that their students are getting enough of these important nutrients? While it is difficult to account for how kids eat at home, teachers and administrators can do their best to push for improved nutrition in school meals. After all, most students eat over half their total daily calories at school!

In the words of LeVar Burton, host of the childhood favorite Reading Rainbow, you don’t have to take my word for it, read it yourself! Check out this fantastic link from the USDA for summaries of tons of useful studies on student nutrition. You can also visit the USDA’s Team Nutrition website for information on supporting healthy eating for children.

Have you experienced how proper nutrition can help students in the classroom? Please share!