Boosting academic function

Studies show that good nutrition providing the essential nutrients in the diet not only aids nutritional status, but can more than likely prevent and/or minimise one’s potential risk for disease.

Whereas, in the case of poor nutrition over a period of time, the opposite can more than likely occur, meaning that it negatively impacts health since there may be a lack of and/or insufficient nutrients required for growth and development, brain function, bodily activities and so on.

Moreover, for good cognitive function essential nutrients required include that of the macronutrients (carbohydrates, fats, protein), vitamins (B group, A, E, and C), minerals (calcium, magnesium, iron, selenium, manganese, zinc and copper), and water. Having balanced meals and healthy snacks can aid you in meeting the nutritional requirements and preventing the deficit.

Why is this important? Though there are several associated factors contributing to low levels of productivity, poor academic performance, and poor health such as stress, personal problems, inadequate compensation, the lack of finances to purchase food, insufficient rest, employee dissatisfaction and much more. You cannot overlook that diet (foods consumed) may probably have an effect.

Recent studies conducted indicate that “nutrition can more than likely affect students analytical skills, thinking skills, behaviour and health; altogether the aforementioned factors impact academic performance. Research suggests that the consumption of foods rich in trans and saturated fats may probably have a negative impact on children’s learning and memory skills, and nutritional deficiencies (a diet lacking in zinc, B vitamins, omega-3 fatty acids, and protein) during the early stages of the life cycle can affect school-aged children cognitive function.

Making changes to the meal plan can help them to focus and concentrate much better, and improves energy levels and cognition.

Studies show that access to nutrition, for example having breakfast, can improve academic performance, enhance the student’s psychosocial well-being, reduce aggression and school suspension, and aid in decreasing discipline problems.

Food choices to consider Therefore, in promoting good nutrition, examples of foods containing B vitamins to add such as whole grains (brown rice, quinoa, bulgur, couscous, oats, kamut), whole grain products (whole wheat bread/bake/ roti, wheat germ, whole wheat pasta), ready-to-eat cereals; omega-3 fatty acids – fatty fish (salmon, tuna, sardines, herring, mackerel), fish oil, walnuts and walnut oil, flaxseed oil, chia seeds, soybeans, etc.

Studies documented indicate that omega-3 fatty acids provide cardiovascular health benefits; plant foods contain alpha-linolenic acid (ALA), and when foods containing ALA are consumed the body converts it to eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

Keep in mind that EPA and DHA are contained in seafood.

Other good sources that contain calcium are milk, cheese, yogurt, almonds, dark green leafy vegetables, calcium-fortified orange juice; Sources of zinc: meats, grains, nuts, milk and milk products; Sources of iron: meat and meat products, dried fruits, dried beans, dark green leafy vegetables; Selenium: whole grains, meat, fish, eggs; Magnesium – dried beans, tofu, peanuts, dark green leafy, milk, ready-to-eat cereals; Manganese: whole grains and whole grain products, dried beans, nuts; Vitamin C: citrus fruits, guava, red West Indian cherry, watermelon, apple, blueberries, etc; Vitamin A: dark green leafy vegetables, mango, carrots, pumpkin, papaya, butter, liver; Vitamin E: whole grains, wheat germ, nuts, seeds, and vegetable oils. Best sources the macronutrients, carbohydrates – include staples such as ground provision, plantain, breadfruit, green bananas, moko (bluggoe), rice, grain and grain products; Fats: butter, peanut butter, avocado, olive oil, canola oil, coconut oil, vegetable oils; protein found mainly in foods from animals (meat, chicken, fish, turkey, eggs, milk, cheese, yogurt) and a variety of peas and beans.

Points to note From this brief overview, you can conclude that consuming nutritious foods mentioned above can make a big difference.

You are encouraged to limit consumption of foods high in trans fats, saturated fats, and sugar; omitting processed foods, and salty snacks.

Be sure to drink plain or flavoured water with fresh fruit pieces; eat adequate servings of fruits and veggies, adding a handful of nuts, and a pot spoon or two of stew pigeon peas, curry channa, or lentils to your meals, along with foods from the other food groups.

Other great health benefits are gained by eating whole grains, legumes, brown rice, fruits, vegetables, ground provision and starchy fruits – they contain dietary fibre and phytochemicals; also fruits and veggies contain antioxidants.

Nutrition message: good nutrition can boost brain function and memory skills, and also improve productivity.

Claudette Mitchell, PhD, RD is an Assistant Professor, University of the Southern Caribbean, School of Science, Technology, and Allied Health