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Have you ever wondered why your child’s mood swings are as unpredictable as the weather? It may come down to what’s on their plate.
yahoo canada We spoke to a nutritionist to learn more about the role nutrients play in children’s behavior and whether malnutrition is to blame for behaviors such as mood disorders, tantrums, and sleep problems.
Can improper eating affect a child’s mood?
A 2023 Nutrients study found that children exposed to unhealthy diets were more likely to develop psychiatric symptoms such as anxiety and depression later in life.
Abby Sharp, a Toronto-based nutritionist and founder of the food blog Abby’s Kitchen, says there are so many nutrients that are essential for the brain to function properly, and some are deficient. He said this could lead to changes in mood and cognitive abilities.
“A healthy diet is very important for healthy behaviors,” Sharp says. “A balanced diet that includes fiber, protein, and healthy fats helps regulate blood sugar levels, helping to prevent sugar-related spikes and dips, spikes and crashes in blood sugar levels.”
Additionally, many studies have linked diets high in processed foods, sugar, and unhealthy fats to an increased risk of emotional instability in both children and adults. “A balanced diet is also important to support gut health,” Sharp said, adding that about 50 percent of dopamine is synthesized in the gut.
What nutrients contribute to feeling better?
Sharp noted that there are several major nutritional deficiencies that can particularly impact children’s needs.
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iron
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omega 3
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zinc
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vitamin D
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magnesium
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Vitamin B group
Sharp said one of the most common nutrient deficiencies in children, who are notoriously picky eaters, is iron. It is important for hemoglobin, which carries oxygen to the brain. “Deficiency can lead to difficulty concentrating and overall health,” she said.
Omega-3 fatty acids, found in fatty fish like salmon, mackerel, and sardines, as well as flaxseeds and chia seeds, are also important. “Omega-3 fatty acids are essential for brain health and development in infants and young children,” Sharp said, noting that diets low in omega-3 fatty acids are at increased risk for depression, mood disorders, and cognitive decline. “Additionally, they are important in regulating neurotransmitters such as dopamine and serotonin, the hormones that make us feel good.”
Zinc, found in meat, fish, and seafood, is a potential anxiety-reducing nutrient. Sharp said it helps synthesize certain neurotransmitters that can affect the body’s response to stress. Deficiency can cause irritation, she added.
“Many children are deficient in vitamin D,” Sharp said, adding that vitamin D is an important mood regulator. “Similar to magnesium. Magnesium has a calming effect on the nervous system, and a deficiency can increase restlessness, anxiety, and sleep problems.” Magnesium is found in vegetables, dried beans, whole grains, and nuts. Contained in foods such as , wheat, and seeds.
Finally, Sharp said B vitamins such as B12, B6 and folic acid are also important for healthy behavior in children. Foods high in B vitamins include liver, poultry, eggs, leafy vegetables, nutritional yeast, and dairy products. “All of these help regulate neurotransmitters such as serotonin and dopamine, so deficiencies can cause fatigue, mood swings, and irritability,” says Sharp.
“If you think about what kinds of foods kids, especially picky eaters, are drawn to, it’s mostly carbohydrate-based foods. So we want kids to be healthy and healthy.” You have to think about all the nutrients you might be missing out on if you don’t get the right amount of healthy fats, fiber, and protein. ”
Conversely, could mood influence food choices?
Your child’s mood can also influence food choices. A 2023 study published by the National Institutes of Health shows that emotions have a strong influence on food choices and eating behaviors, especially among children. Negative emotions such as stress, anxiety, and sadness are associated with unhealthy eating habits, such as eating foods that are high in calories and low in nutritional value.
Another study conducted by Aston University in 2023 showed that four-year-olds eat 79 percent more calories when they are bored than when they are in a neutral mood.
“If children were consuming more calories than this during the single time period (4 minutes) during which boredom was induced in the laboratory, given that boredom is a commonly experienced emotion in children, , excess caloric intake can occur in response to boredom.”In a food-rich environment, a day, a week, or a year is potentially very important,” said lead researcher Rebecca. Dr. Stone says.
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