The Link Between Diet and Behavior

Diet can have a major impact on the physical growth and overall health of children, but it can also have a significant impact on a child’s behavior, mood, and academic performance as well. Understanding how certain foods and additives negatively affect your child’s mood and which foods promote positive behavior can make life easier, not only for your child, but for your entire family.

Blood Sugar

Children need to eat regularly to regulate their blood sugar. Blood sugar has a major impact on behavior, according to The British Dietetic Association (BDA). Blood sugar that is too low can lead to feelings of sadness and depression while high blood sugar can lead one to become easily frustrated or angry.

Research shows blood sugar can influence hormones that regulate the ability to concentrate and control mood. This is especially true for children. Children who go too long without food, for example, those who fail to eat breakfast before school, can display poor behavior and a bad mood.

The Centers for Disease Control (CDC) recommends children eat every two to three hours, or about five to six times a day. This translates to three meals (breakfast, lunch, and dinner) and two to three snacks daily.

Food Allergies and Sensitivities

Food allergies and sensitivities can make it difficult for children to get the nutrients they need. Food allergies and nutritional deficits can lead to agitation, making it hard for children to focus, leading to learning difficulties and behavioral issues. The Centers for Disease Control (CDC) reports eight percent, or one in 13 children, suffers from a food allergy.

Food allergies can have severe consequences that affect a child’s breathing, heart, skin, and intestinal tract, according to Healthline. The following are symptoms food allergies can cause in children that can occur five minutes to within an hour after eating:

• Congestion or running nose
• Cough
• Diarrhea
• Nausea
• Itching around mouth and ears

If you suspect your child may have food allergies, consult with their pediatrician or a pediatric allergist as soon as possible.

Feeding the Brain

According to the BDA, minerals including zinc, iron, magnesium, and iodine feed the brain and contribute to overall mood. Vitamin D, B vitamins, and Omega-3 fatty acids are also important. Plant-based nutrients are needed to provide dietary fiber as well.

Studies show children require a wide variety of nutrients to improve mood, behavior, and learning as they work together. No one nutrient can get the job done alone.

While many nutrients are needed to provide the best support for the brain, and, thus, a child’s mood, behavior, and ability to learn, there is evidence Omega-3 supplements may improve attention in children with attention deficit hyperactivity disorder (ADHD) as well as irritability in children with autism spectrum disorders.

There are many Omega-3 supplements on the market for children. Parents magazine spoke with pediatricians to build a list of the eight best fish oil supplements for kids as a guide for parents. Look for supplements without sugar additives.

The Need for Vitamin D

Vitamin D is important to help the brain develop and regulate chemicals that impact mood, memory, attention, and more. A Vitamin D deficiency can lead to behavioral problems from aggression, and anxiety to depression, language delays, and learning issues, according to Nourished Beginnings.

To get enough Vitamin D, parents should encourage children to play outside for 15 to 30 minutes daily. Skin exposed to sunlight encourages the body to create more Vitamin D. Ensure children wear sunscreen, a hat, and sunglasses to prevent burns as well as skin cancer and cataracts later in life.

Other sources of Vitamin D in food include salmon, tuna, egg yolks, and shiitake mushrooms. You can also buy milk and orange juice fortified with Vitamin D.

Artificial Sweeteners

A child’s mood and behavior can also be impacted by artificial sweeteners. Sucralose, acesulfame potassium, saccharin, and aspartame can lead to headaches, gastrointestinal problems, and allergies which can impact mood and behavior in children, according to Special Strong.

Parents should carefully read labels and avoid foods, candy, drinks, and gum with artificial sweeteners. This is especially true of aspartame, which has been linked to neurological effects such as mood disorders and cognitive impairment.

Nutritional Deficiencies

The National Library of Medicine published, “Food, Mood, and Brain Health: Implications for the Modern Clinician” which reported low levels of minerals such as iron and zinc, or vitamins including B12 and B9 (folate), can cause irritability, fatigue, and cognitive decline.

“Dietary patterns high in processed foods, or a ‘western dietary pattern,’ are strongly correlated with an increased risk of developing depression, mild cognitive impairment, and ADHD,” according to the article. “On the other hand, a ‘whole foods,’ traditional, and a Mediterranean diet have been found to be protective against developing depression among other mental illnesses.” In other words, the more natural the food, the better off children are.

Artificial Colorings and Additives

Bright colors in children's foods, which are often derived from petroleum, have been linked to hyperactivity, ADHD, anxiety, and depression, according to Nutritionist Resource. The worst of the offenders are red dyes E129 and E122 as well as yellow E102. Again, parents need to read labels to prevent the ingestion of artificial food colorings.

Parents can avoid store-bought foods and turn to whole foods that are healthier. A handful of blueberries, an apple, tangerine, or walnuts are great snack options.

Additives found in fast foods and ready-made meals include nitrates and MSGcan also lead to physical and behavioral changes such as headaches, anxiety, aggression, and hyperactivity. A general rule of thumb for parents: If you can’t pronounce an ingredient in a food product, don’t feed it to your children.

In conclusion, diet can have a significant impact on a child’s mood, behavior, and learning ability. Avoiding additives and feeding natural foods is best for all children. For more information about supporting your child’s mood, behavior, and academic performance using diet, visit Jiguar online or contact us at info@jiguar.com.