Much research has been done on the impact of diet on children’s behavior, especially the role of artificial colours, flavors and sweeteners used to make food look and taste more appealing. Fast food, but also packaged treats (including chips, cookies, cakes and soft drinks), contain particularly high levels of these additives, because food contains less palatability when it is processed.
According to NutritionFacts.org (2014), consumption of processed foods in the US has increased fivefold over the past fifty years. With over 15 million pounds of the artificial dyes used in food, medicine and cosmetics every year, Americans now consume more additives than ever before.
Does nutrition influence behavior?
The food industry often claims that because additives come from ‘natural’ sources, they are safe for consumption. However, a double-blind, placebo-controlled study from Great Britain shows otherwise. This study showed a link between artificial colors and weight gain “inattention, impulsiveness and hyperactivity” in children (Greger, 2014).
Other studies showed that these effects are dose-dependent (Feingold Association of the United States, nd). So the more additives children consume, the worse their symptoms become. In his 1974 book Why your child is hyperactivedetailed Dr. Benjamin Feingold’s findings regarding additives and their effects on cognitive function.
Feingold began his research focusing on a group of compounds called salicylates but eventually developed a diet plan that eliminates all artificial additives, including those in medications and personal care products. This diet is now known as the Feingold diet.
Excitotoxins: overstimulation of the young brain
Substances such as glutamate, aspartate And hydrolyzed vegetable protein are ubiquitous in today’s food supply and are often used as flavor enhancers in packaged foods that children enjoy as snacks. Although our brains need glutamate and aspartate for functions such as concentration, motor skills and memory, high concentrations can have harmful effects.
Known as excitotoxinsThese substances can literally stab brain cells to death. When excitotoxins are ingested, they affect the brain by forcing calcium channels in neurons to remain open, flooding the cells with calcium and initiating an excitatory cascade that results in the depletion of cellular energy, the generation of harmful free radicals and a drain of antioxidants in the body. delivery (Excitotoxins and brain health2008), usually resulting in cell death.
Cells that survive this process can still sustain damage (Solan, 2003). Children are especially sensitive to these effects, because the protective blood-brain barrier is not yet fully developed and is therefore less well equipped to deal with foreign substances. Food additives containing excitotoxins go by many names. Some common sources include (Blaylock, 1997):
- Autolyzed yeast
- Bullion, broth and stock
- Flavorings, including natural flavors
- Malt extract
- Sodium and calcium caseinate
- Soy and whey protein concentrates
- Soy protein isolate
- Textured egg white
- Yeast extract
Nutritional Considerations for Back to School
When children consume diets rich in junk foods high in additives, they are not only exposed to potentially toxic compounds, but they also miss out on important nutrients that protect their developing brains and ensure optimal mental function (Lyon, 2000):
- Clean proteins provide the amino acid ‘building blocks’ for brain chemicals and help children concentrate by keeping blood sugar levels within healthy limits.
- Essential fats including DHA, and omega-3, and GLA, and omega-6, help maintain cell membrane fluidity necessary for nerve impulses to travel quickly through the brain.
- Iron is needed to make hemoglobin, the compound in the blood responsible for bringing oxygen to all body tissues, including the brain. Low oxygen levels in the brain can disrupt mental function and cause both cognitive and behavioral problems.
- Magnesium And zinc are both needed to make DHA and GLA from their precursors, ALA and LA. Children with low zinc levels may also experience taste problems, leading to cravings for the concentrated flavors found in processed foods.
Switching to whole, plant-based foods (such as fruits and vegetables, nuts, seeds, whole grains and legumes) provides the right balance of these and other nutrients essential for childhood brain health. In addition, plant-based foods offer a range of useful benefits phytonutrients working together to promote overall well-being so that children can live vibrant lives as they grow.
By starting healthy habits now, you can ensure that your child can focus on school and enjoy optimal health all year long. Start the day with a hearty breakfast, such as a bowl of oatmeal sprinkled with nuts and topped with fresh fruit. Keep the momentum going by packing your child’s lunchbox with natural nut or seed butters on whole-grain bread, or mix it up with unusual offerings like rice pilaf or bean chili. Whole-grain crackers and sliced vegetables with oil-free hummus are delicious snacks. Replacing packaged and processed foods with health-promoting options eliminates potentially aggravating artificial ingredients and provides your children with the nutrients they need to succeed in school and grow up healthy. If you show your children that healthy food can be delicious, they’ll be more likely to make nutritious food choices in the future.
References
- Bauman, E. (2012). NC105.3 Fats and oils. Retrieved from Bauman College
- Blaylock, R. (1997). Excitotoxins: the taste that kills. Albuquerque, NM: Health Press NA Inc
- Feingold, B. (1974). Why your child is hyperactive. New York, NY: Random House
- Lyon, M. (2000). Healing the hyperactive brain through the new science of functional medicine. Calgary, AB: Targeted Publishing
- Murray, M., Pizzorno, J., Pizzorno, L. (2005). The Encyclopedia of Healing Foods. New York: Simon and Schuster
- Solan, M. (2003). Excitotoxins.
Theresa “Sam” Houghton is a freelance writer and foodie who believes in the power of a plant-based, oil-free diet for lifelong health. She holds a certificate in plant-based nutrition from eCornell and the T. Colin Campbell Foundation and is currently enrolled in Bauman College’s Nutrition Consultant Distance Learning program. Sam blogs about food, recipes and health at QuantumVegan.com.
For educational purposes only. This information has not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease.
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