Super foods for Children

The diets of children play an integral role in their health and learning ability, in fact, a nutritious and
balanced diet is the most important thing to ensure that your child has a head start toward a healthy
life. Providing your child with a healthy eating foundation can correct nutritional deficiencies, help to
ward off illnesses and set up good eating practices for life.
In providing good nutrition for children, there are a range of foods that can act as super-foods,
providing a higher content of vital nutrients, making them ideal for your child's development and
growth.
Oily fish is a great superfood for children. The brain is made fromomega-3 fats - found in high
quantities in oily fish - and needs them to be replenished regularly. Fatty acids also play an important
role in memory, brain function, and heart health, and have been proven to help children who have
behavioral and learning challenges.
Good examples of oily fish include mackerel, salmon and tuna.
Fruits and vegetables should form a large proportion of any diet, whether child or adult. Eating a
wide variety of different colored fruit and vegetables provides the human body with lots of different
beneficial plant compounds that all work together. All fruits and vegetables are rich
in vitamins, minerals and dietary fiber, and provide a healthy foundation to the diet. Oranges,
apples and kiwi fruit are especially high in Vitamin C, helping to ward off colds and are a good
source of calcium, essential for healthy bones.
Generally fruit and vegetables that are fresh, in season and preferably organically grown, are higher
in nutrients. Also, the darker the color, for example dark green or deep red, contain more substances
that are beneficial forhealth.
berries, in particular, are a superfruit that provide the highest levels of antioxidants of any food per
serving.blueberries, raspberries and strawberries are packed full of antioxidants, as well as Vitamin
C and fiber, and protect the cells of the body against damage. Berries can be pureed for babies and
cut in half for young children.
Dairy products such as milk, cheese and yoghurt are great sources of calcium and protein, key
ingredients for strong bones and teeth, as well as other vitamins and minerals, so are ideal foods for
little ones. Yoghurt also contains helpful bacteria that prevent stomach infections and gastrointestinal
problems. Buy natural yogurt with livebacteria and no added sugar - you can sweeten it with
pureed fruit or honey to make it more appealing.
eggs are a brain superfood, in fact they are one of the most nutrient-dense foods available. They
contain a hugeconcentration of choline - a nutrient vital for brain development in young children, and

are also an excellent source ofprotein. Eggs contain lecithin, which

converts fat into energy and protein faster (essential for healthy bones and muscles), vitamins A and
B, iron and zinc. Eggs are one of the most versatile foods around and can be cooked in many ways boiled or scrambled are usually a favorite with children.
Nuts and seeds are full of healthy monounsaturated fats, protein, fiber, vitamins and minerals,
including Vitamin Eand magnesium. Walnuts are particularly rich in omega-3 fatty acids, needed
for brain and visual development, while Brazil nuts are high in selenium, which is associated with
preventing some cancers.
A handful of nuts and seeds such as almonds, cashews, pumpkin seeds, sunflower seeds, and
walnuts are ideal as a mid-morning snack. Rather than children snacking on junk
food, nuts and seeds provide a great, healthy practical alternative.

Hyperactivity and food additives

Hyperactivity in children has been increasing in recent years. This term doesn't apply to those that
are simply naughty or badly behaved, it refers to children who are disruptive, destructive, can be
violent and aggressive, they have short attention spans and difficulty concentrating, they have
learning difficulties, they never sit still and they don't sleep.
In a large-scale study on hyperactive children carried out in the 1960s by Dr Ben Feingold, a group
of chemicals called salicylates, found in mainly in artificial food additives were found to
make children more hyperactive. When thechildren were given a doughnut filled with artificially
colored and flavored jam to eat, their behavior deteriorated within hours. He established that many of
the chemicals used as artificial food additives were salicylates, and suggested that these chemicals
were the root of the problem for some children.
Children with the condition attention-deficit hyperactivity disorder (ADHD) have been found to be
sensitive to some of the chemicals. One of the worst is the yellow coloring tartrazine, known as
E102, and which is widespread in convenience foods and drinks, including sweets and biscuits
aimed at children.
Other studies have since provided links between food additives and ADHD. These studies
concluded that a combination of improved diet and simple multivitamin/mineral supplements could
change intelligence and behavior in delinquent youngsters.
Essential omega-3 and -6 fatty acids, found in oily fish, are critical for normal brain function. Studies
from Oxford University by a leading researcher Dr Alex Richardson, a world authority on the use
of fish oils in the treatment of ADHD and similar problems, found that sixty to seventy percent of
affected children improved significantly with a daily supplement of a pure, highly
concentrated fish extract. To read some of this research, visit www.fabresearch.org.

The ideal diet for children is a healthy, additive-free, organic where possible, varied diet.
All children enjoy the occasional sweet treat, so make cakes, biscuits, pies, pastries and puddings at
home. That way, you can be sure they are free from artificial flavorings and colors.
References

Levy F, Dumbrell S, Hobbes G, et al. Hyperkinesis and diet: a double-blind crossover trial
with a tartrazine challenge. Med J Aust 1978;1:61-4.
Williams JI, Cram DM. Diet in the management of hyperkinesis: a review of the tests of
Feingold's hypotheses. Can Psychiatr Assoc J 1978;23:241-8 [review].
Rowe KS, Rowe KJ. Synthetic food coloring and behavior: a dose response effect in a
double-blind, placebo-controlled, repeated-measures study. J Pediatr 1994;125:691-8.
Boris M, Mandel FS. Foods and additives are common causes of the attention deficit
hyperactive disorder inchildren. Ann allergy 1994;72:462-8.