The school canteen

Many of the changes associated with brain development are due to the interaction of biological and environmental factors. During the first years of life, the brain has a large number of neurons capable of storing, analyzing and responding efficiently to any stimulus, having the capacity to readjust its synaptic connections and produce new learning.

However, these optimal biological conditions alone do not guarantee an accelerated development of language, thinking, reasoning, etc., since it is essential that the child also receives careful attention from parents, family and school, aimed at guaranteeing, among other aspects: feelings, attention, nutrition, experiences, stimulation and education.

Nutrition should be considered even before the conception of the child, since the mother should be concerned about following a healthy, balanced diet, rich in micronutrients - such as folic acid - even before becoming pregnant, in order to reduce the risk of birth defects in the baby's brain and spinal cord. Then the mother should receive during pregnancy a careful diet combined with some nutritional supplements to promote the proper development and growth of the child in its fetal stage.

After birth, exclusive breastfeeding, at least until six months of life, provides the baby with all the nutrients necessary for the correct growth and maturation of the child.

Nutrients most involved in brain development

All nutrients are necessary for the correct functioning and evolution of the child's brain; however, some of them, such as proteins, some types of fatty acids, and certain micronutrients - such as iron, iodine, zinc, folic acid, choline, vitamin A, etc. - play a more prominent role.

Proteins and choline: The concentration of proteins and choline in the blood - which depends in part on the diet - allow the brain to have precursor molecules for the synthesis of the different neurotransmitters it needs: acetylcholine, serotonin, dopamine and noradrenaline.

Carbohydrates: Carbohydrates provide glucose - blood sugar - which the brain uses as energy to carry out its multiple functions. Deficits of glucose in the blood reduce the brain functions of attention, reasoning, etc.; they can even cause mental confusion and dizziness.

On the other hand, the consumption of diets rich in complex carbohydrates - whole grains (bread, rice, pasta) is related to states of calm and relaxation caused by the release of serotonin in the brain; synthesized from tryptophan - an amino acid that is part of a protein - and by the action of carbohydrates that favor its absorption.

Omega-3 fatty acids: Omega-3 polyunsaturated fatty acids are present in the brain as part of its structure and collaborate in the performance of its functions. Deficiencies of fatty acids in the diet of children can cause attention deficits, depression, poor memory, learning disorders and low IQ.

Vitamins: The most important vitamins for brain function are the B complex vitamins -mainly B6, folic acid (B9) and B12; choline; and vitamins A, D, E and C.

Minerals: Iron is found in several regions of the brain forming part of proteins and acts in the cells as a cofactor of several enzymes related to the synthesis of neurotransmitters. A high percentage of iron is also used in the formation of myelin.

Iodine: Iodine is essential for the production of thyroid hormone. Deficiencies in the diet of children -mainly up to the age of three- cause delays in brain development that can turn into profound and irreversible mental retardation "cretinism".

Magnesium: Magnesium deficiency has been linked to several neurological disorders, including cognitive dysfunction.

Foods required by the child for brain development and maturation

• Breast milk: Breast milk during the first months of life is the food that best guarantees the nutrients necessary for brain development and maturation. In fact, breast milk is rich in triglycerides and fatty acids, among which docosahexaenoic acid (DHA) and arachidonic acid (AA) stand out, which together represent 35% of the brain's fatty acids.
• Milk also provides: proteins -casein, immunoglobulins, hormones, growth factors-; carbohydrates -lactose, glucose, galactose-; vitamins -A, E, D, K and low concentrations of B12-; minerals: calcium, phosphorus, magnesium, iron (very bioavailable), zinc and potassium.
• Milk, yogurt and cottage cheese: It is recommended that children continue to consume, after breastfeeding or artificial feeding, between 500 and 700 milliliters per day of dairy products that are not too fatty and without added sugar. Dairy products mainly provide calcium, a mineral involved in nervous regulation, mental fatigue and stress reduction. They also provide carbohydrates, vitamins and other minerals involved in brain maturation and functioning.
• Whole grains: -pasta, bread, oatmeal, rice-: Whole grains should be present in at least 4 of the 5 meals distributed throughout the day, since they constitute an immediate source of energy, essential to maintain in functioning all the organs and systems of the organism, especially the brain. Instead of whole grains, potatoes, sweet potatoes or bananas, foods also rich in healthy carbohydrates, can be offered.
• Oily fish: Children should be offered two weekly servings of preferably small-sized oily fish -salmon, sardines, anchovies, bonito, herring, mackerel- as they are an excellent sou