A balanced and nutritious diet is essential for children’s academic performance in school. For example, foods rich in omega-3 fatty acids can improve cognitive function and concentration. In addition, consuming fruits and vegetables provides vitamins and antioxidants that promote brain health and academic performance. Karen Velásquez, our clinic’s nutritionist, tells us which nutrients we should include in our children’s diet and which foods contain them.

Iron. It prevents anemia, promotes cognitive development in children, helps reduce fatigue and improves the ability to concentrate. It is found in foods such as blood, beef and offal.

B complex vitamins. They are essential for energy metabolism, for the correct functioning of the nervous system and the brain.

• Vitamin B12 improves cognitive functions.
• Vitamin B1 (thiamine) helps the functioning of the nervous system and promotes concentration and memory.

They can be found in fish, meat, eggs, milk and dairy products, liver and fortified products such as oatmeal and other cereals.

Zinc. It contributes to cognitive function, carbohydrate metabolism (which provides energy) and is essential for growth. It is found in red meat, seafood, nuts, whole grains and fortified foods.

Omega-3 fatty acids. They are essential to maintain proper brain function, enhancing memory and learning. They are found in dark fish, avocado, nuts, olive oil.

Antioxidants. Such as vitamin C and vitamin E, which protect brain cells and promote better cognitive function. They can be found in fruits such as blueberries, camu camu, oranges and vegetables.

Complex carbohydrates. They provide energy to the brain and promote concentration. They are found in quinoa, oatmeal, brown rice, and beans.

Proteins. Essential for the growth and development of the organism, they provide amino acids, basic components of the chemical substances that send and receive signals in the brain, thus intervening in concentration and brain performance. They are found in eggs, dairy products and lean meats.

Remember:

Maintaining a healthy diet strengthens the immune system, reduces the risk of chronic diseases and contributes to overall health, improving quality of life.

Karen Velásquez
Nutritionist at Clínica Ricardo Palma