Author: Tomás Gabriel Márquez
Translator: Flor de María Coralia Toledo Contreras
In the modern era, the child diet has undergone a significant transformation, with a marked trend towards the consumption of ultra-processed foods. These highly convenient but nutrient-poor products have found a predominant place at the table of many families; however, their prevalence raises questions about their impact on children's cognitive and educational well-being. It is necessary to examine how they are impacting the brain development and academic performance of the next generation since these foods, which are characterized by high caloric density, low nutritional content, and an endless list of additives, represent a growing challenge for public health and children's educational success. While these products may offer convenience and accessibility in the short term, their long-term effects on brain health and child behavior are of concern. Nutrition plays a critical role in children's cognitive development in their formative years, and a lack of essential nutrients in their diet can have lasting consequences on their ability to learn, concentrate, and thrive academically.
It is, therefore, critical to take this issue seriously and reflect on how we can mitigate the risks associated with overconsumption of ultra-processed foods. By educating parents, caregivers, and educators about the potential impacts of these products on child development, we can work together to promote healthier eating habits and create environments that support our children's well-being now and in the future. In this article, we will explore in detail various aspects of this issue, from its effects on brain health to its influence on academic performance, with the aim of fostering an informed conversation and meaningful actions to protect the health and well-being of our youth.
Risks to brain health
Ultra-processed foods, ubiquitous on supermarket shelves and fast food menus, are stripped of essential nutrients and replete with artificial additives, making a significant impact on developing brain health. The growing brain requires a diverse range of nutrients to reach its full cognitive potential. Vitamins, such as B12, folic acid, and vitamin D, as well as minerals, such as iron, zinc, and magnesium, play crucial roles in brain development and function; and these foods often lack these essential nutrients, leaving children vulnerable to deficiencies that can hinder their cognitive development. Also, omega-3 fatty acids found in foods such as fatty fish and nuts are especially important for brain health. These fatty acids play a fundamental role in the structure and function of cell membranes in the brain, as well as in communication between nerve cells, and consuming foods that are usually deficient in omega-3s (the ultra-processed ones) can negatively affect neuronal plasticity and the brain's ability to adapt and learn. On the other hand, in addition to a lack of essential nutrients, ultra-processed foods can contain harmful substances that can affect brain health. Artificial additives, such as dyes and preservatives, have come under scrutiny due to their potential impact on cognitive function and behavior. Indeed, these additives may have adverse effects on brain development and attention in children, raising additional concerns about the risks associated with consuming these foods.
Eating and Behavior
The high content of refined sugars, saturated fats, and artificial additives in ultra-processed foods has been studied due to their possible impact on children's behavior. Excessive sugar consumption, in particular, has been associated with hyperactivity and inattention in children. Spikes and dips in blood sugar levels, triggered by the consumption of foods loaded with refined sugars, can trigger abrupt changes in children's mood and behavior, hindering their ability to concentrate and participate effectively in the school environment. Secondly, in addition to sugar, artificial additives in these foods have also been the subject of concern concerning child behavior. Colorants, preservatives, and flavor enhancers can have adverse effects on brain function and behavior, according to some studies. While the evidence is still mixed, and more research is needed to understand these effects fully, persistent concern about the potential risks associated with these additives underscores the importance of limiting their consumption, especially for school-aged children. Even so, the impact of ultra-processed food consumption on child behavior is not limited to the classroom alone, as the relationship between diet and mental health is complex and multifaceted, and children's eating habits can have significant consequences on their emotional and social well-being. Diet plays a critical role in mood regulation and stress management, and a diet of these foods can contribute to mental health problems such as anxiety and depression in children.
Challenges in concentration and school performance
We mentioned in the previous point the challenges related to the consumption of ultra-processed foods and the school environment, as these can trigger fluctuations in blood glucose levels, resulting in energy spikes and dips. These abrupt variations can affect children's attention span and concentration, hindering their participation in school activities and ability to absorb and retain new information. In addition, the lack of essential nutrients in these foods can have negative consequences on cognitive function and academic performance. Vitamins and minerals such as iron, zinc, and B vitamins are crucial for proper brain development and function, and their absence from the diet can affect memory, cognitive processing, and problem-solving ability. Finally, oxidative stress, an imbalance between the production of free radicals and the body's ability to neutralize them, may also play a role in the negative impact of ultra-processed foods on concentration and school performance. And, precisely, foods rich in antioxidants, such as fruits, vegetables and nuts, can help fight oxidative stress and protect the brain from damage related to aging and disease.
So, what do we do? How do we encourage healthy eating in childhood?
Promoting healthy eating from childhood is critical to protecting children's physical, cognitive, and emotional well-being. Faced with the challenges posed by ultra-processed foods in the cognitive and educational development of the youngest, it is essential to implement effective strategies to promote healthy eating habits and ensure an environment conducive to their growth and learning. Given this, I'll show the following points as practical and main solutions:
1. Education and awareness: Nutrition education should be a priority in households and schools. Parents, caregivers, and educators play a crucial role in teaching healthy eating habits and promoting a solid understanding of the importance of a balanced diet for children's physical and cognitive development.
2. Access to nutritious food: Ensuring access to nutritious and fresh food in school and community settings is critical. This includes providing healthy options in school canteens, promoting school gardening and farming programs, and supporting local farmers who produce fresh, seasonal food.
3. Healthy Behavior Modeling: Adults serve as role models for children in terms of eating habits. It is important for parents and educators to show healthy eating practices in their own daily lives, including making nutritious food choices and participating in meal preparation at home.
4. Community Engagement: Collaboration among diverse community actors, including health professionals, community leaders, local businesses, and nonprofits, is critical to promoting a healthy food culture. This may include organizing community events, educational workshops, and nutrition awareness campaigns.
5. Food policies: It is necessary to advocate for food policies that promote the availability and accessibility of healthy foods, as well as regulations that limit advertising of ultra-processed foods aimed at children. This may include the implementation of taxes on sugary drinks, restrictions on advertising unhealthy foods, and subsidies for the production and distribution of nutritious foods.
Conclusion
Ultra-processed foods are widely available and promoted, but it is important to recognize the risks they pose to children's cognitive and educational development. A diet based on these foods can have negative consequences, including nutritional deficiencies, behavioral problems, concentration difficulties, and lower academic performance. However, all is not lost, as there are numerous opportunities to address these challenges and promote healthy eating from childhood. Nutrition education and awareness, access to nutritious food, practicing healthy behaviors, engaging the community, and implementing effective food policies are all powerful tools that can make a difference in children's lives. By working together as parents, educators, health professionals, community leaders, policymakers, or simply as people concerned about childhood well-being, we can create environments that support healthy eating habits and promote the holistic well-being of our young people. In doing so, we are not only investing in their physical and cognitive health, but also in their future and the future of our society as a whole.
References:
● Popkin. B., P. 2020. El impacto de los alimentos ultraprocesados en la salud. 2030 - Alimentación, agricultura y desarrollo rural en América Latina y el Caribe, No. 34. Santiago de Chile. FAO.
● UNICEF, 2019. Estado Mundial de la Infancia 2019. Niños, alimentos y nutrición: crecer bien en un mundo en transformación. UNICEF, New York, 2022.
● Wadyka, S. (2023, May 14). El efecto de los alimentos ultraprocesados en la salud mental. The New York Times. https://www.nytimes.com/es/2023/05/14/espanol/alimentos-ultraprocesados-riesgos.html
● Mala Alimentación y el Bajo rendimiento. (2023, March 28). Colegio Del Valle; Colegia del Valle. https://www.coldelvalle.edu.mx/relacion-entre-la-mala-alimentacion-y-el-bajo-rendimiento-escolar/