Top Ten Foods for Learning and Health
By Jan Katzen–Luchenta
[Caveat: Not completely Vegan]
Want to provide your children with foods that can lead to optimal learning and health? It's clear that some foods are better for our bodies than others, but presented with so many options and so much information, it's hard to know where to start. If you're thinking about making changes this year, consider the following top ten ideas.
Nutrition for Learning
1. Eat Fats in their proper balance.
Fats are required for learning. The brain is made up of 60% fat. Fat is not only needed for optimal cell structure and functioning, but to build the myelin which is the fatty sheath that surrounds each nerve fiber making each nerve transmission more efficient and rapid. Neurotransmitters, which are chemical messengers such as acetycholine (connected to attention, learning, and memory), and serotonin and dopamine (nature’s feel good chemical messengers), rely on fatty acid intake.
DHA (docosahexaenoic acid, found in seafood) – Fish and shellfish are nature’s multi-vitamin/ mineral supplements that swim. Cold water fish such as salmon, sardines, trout, and cod contain omega–3 fatty acids (DHA in particular) that nutritional scientists call “the evolutionary staple of the human brain.” The highly unsaturated fats in fish build healthy cell membranes making cells more fluid, structurally sound, and able to protect against brain disorders, heart disease, diabetes, and cancer. Highly unsaturated fatty acids are needed for flexibility and adaption of magnocells which are responsible for timing of visual events in reading. Deficiencies are associated with attention and dyslexic disorders.
LNA (alpha-linolenic acid) found in plant sources such as canola oil, walnut oil, chia seeds, hemp and flax oil) – Children require omega–3 fatty acids daily such as LNA for optimal brain development and function. Deficiencies are associated with aggression, depression, and suicidal behavior. Flaxseed oil is not recommended for women during pregnancy and lactation because it can affect estrogen levels and reproductive development of children. Maternal flaxseed consumption has been demonstrated to disrupt reproductive cycling in offspring in animal studies. Flaxseed contains traces of cadmium which has shown to increase the risk of mammary gland tumors in offspring of animals fed flaxseed.
Monounsaturated fatty acids (oleic acid/olive oil, avocados) – partners in fatty acid metabolism. The myelin sheath is made up of predominantly monounsaturated and saturated (cholesterol) fatty acids that cover nerve fibers. This sheath expedites the directive from one neuron to the next (like high speed internet).
Trans fatty acids (hydrogenated or partially hydrogenated oils) – Trans fatty acids (hydrogenated oils) and too many omega–6 fatty acids (soybean, safflower oil) cancel out the benefit of omega–3 fatty acids and put children at risk for mental and physical ill health. Malnourished or mothers–to-be eating “bad fats” can influence their fetuses adipose tissue development in–utero; programming the infant for obesity and subsequent diabetes.
Saturated fatty acids – A young or maturing child on a diet of restricted fat may suffer neurologically. Remember, mother’s milk is high in cholesterol and contains over 50 percent of its calories as butterfat. Low fat diets have been linked to failure to thrive in children. Good saturated fat comes from natural fats from properly fed animals, poultry, and fish. These animal fats supply true Vitamins A and D, and cholesterol needed for brain and vision development. Butter contains lecithin which helps for better metabolism of cholesterol. Butter also contains a number of antioxidants (A and E) that protect against free radical damage.
2. Eat foods rich in B–vitamins. Increase protein intake from plant sources.
Add one serving a day of beans, peas, tofu (tempeh), asparagus, broccoli, or nuts with skin.
Good sources of Vitamin B1 (thiamine): Germ and bran of wheat, brewer’s yeast, husk of rice, whole grains, peas, lentils, beans, sunflower and sesame seeds, nuts with the skin, peanut butter, liver, kidney, pork, ham, eggs, poultry, seafood.
Good sources of Vitamin B2 (riboflavin): Organ meats, beef, lamb, dark meat of poultry, yogurt, milk, eggs, butter, cheese, whole grains, peas, beans, green vegetables, dark leafy vegetables, brewer’s yeast, wheat germ.
Good sources of Vitamin B3 (nicotinamide): Brewer’s yeast, whole grains, wheat germ, organ meats, green vegetables, meat, poultry, seafood, seeds, nuts, peanuts, potatoes.
Good sources of Vitamin B6 (pyridoxine): Brewer’s yeast, wheat germ, whole grains, molasses, peanuts, organ meats, meats, fish, poultry, spinach, sweet and white potatoes, bananas, prunes, watermelon.
Good sources of Vitamin B9 (folate): Liver, dark green leafy vegetables, asparagus, spinach, broccoli, sprouts, legumes, lentils, whole grains, wheat germ, brewer’s yeast, nuts, poultry, eggs, milk.
Good sources of Vitamin B12 (cobalamin): Meats, liver, kidney, poultry, seafood, salmon, scallops, shrimp, halibut, eggs, milk, cheese, low-fat yogurt.
3. Eat steel cut or whole grain (germ and bran intact) oats daily (plus two more servings of whole grains).
Whole grains – nutrients: B vitamins, vitamin E, and trace minerals. Inositol which is found in oats helps build the fatty acid membrane and facilitates cell communication. Food producers are milling grains, packaging them and synthetically adding the once organic nutrients back in as fortificants
4. Eat wheat germ daily.
Wheat germ is abundant in inositol and contains 20 times the vitamin E present in flour.
5. Eat one tablespoon of raw, hulled pumpkin seeds a day.
A ¼ cup of pumpkin seeds provides nearly 50% of the daily value for magnesium, 30% of the DV for iron, 50% of the DV for manganese, 20% of the DV for protein, and20% of the DV for zinc. They have the perfect fatty acid ratio; low in saturated – high in polyunsaturated. Built-in trace minerals to prevent peroxidation of fats.
6. Eat 1/8 cup sunflower seeds daily.
Sunflower seeds contain vitamin E – an antioxidant that protects omega-3 fatty acids + phytosterols that lower cholesterol and boost the immune system.
7. Eat low glycemic foods.
The glycemic index is a measure of how quickly a carbohydrate is digested, enters the bloodstream, and raises the blood sugar level. The more processed something is, the more quickly it will raise blood sugar, which in turn can cause you to secrete more insulin. Foods that are refined or processed such as boxed cereal, crackers, white rice, white bread, white pasta, or sugary foods like cake, muffins, candy, etc. enter the blood stream quickly, creating an insulin surge which can interfere with a child’s ability to pay attention, mood, behavior, and aptitude. Minimally processed foods with a low glycemic index enter the bloodstream slowly, contributing to a steadier insulin response and blood sugar level.
Common foods with a low glycemic index:
* all berries, cherries
* apples, oranges
* peaches, pears, apricots
* plums, grapefruit,
* fresh vegetable juice
* tomato juice
* artichokes
* asparagus
* black-eyed peas
* split peas, lentils
* bulgur wheat
* black beans
* garbanzo beans
* celery
* all lettuces
* navy beans
* peppers
* almonds, walnuts, peanuts
* flaxseeds
* pumpkin and sunflower seeds
* all bran cereals
* oatmeal/oat bran
* whole grain pastas
* barley
* organic milk
* organic plain yogurt
* low-fat cottage cheese
* stevia and agave syrup
8. Eat foods high in antioxidants.
Antioxidants; Vitamins C, E, and Beta-carotene (converts to Vitamin A), Selenium – Decreases lipid (fat) peroxidation.
Good sources of Vitamin C: Citrus fruits, strawberries, cantaloupe, watermelon, kiwi, sweet potatoes, cabbage, cauliflower, broccoli, snow peas, Brussels sprouts, sweet red and green peppers, pimento, parsley.
Good sources of Vitamin E: Poultry, seafood, green leafy vegetables, avocado, wheat germ, whole grains, seeds (sunflower), nuts, butter, unrefined oils (cold pressed), liver, milk, egg yolk.
Good sources of Vitamin A: Milk, butter, eggs, cheese, dark green, orange, and yellow vegetables, carrots, sweet potatoes, deep yellow or orange fruits, sweet red peppers, organ meats, liver, fish liver oil.
Good sources of Selenium: Poultry, seafood, meat from animals fed luxuriant selenium, egg yolks, grains grown in high selenium soil, whole grain breads and cereals, barley, mushrooms, Brazil nuts, onions, garlic.
9. Eat condiments high in vitamins, minerals, and antioxidants.
o molasses, maple syrup, *brewer’s yeast, *wheat germ, *wheat bran, *sesame seeds, pimento, parsley, garlic, onions, kelp, cloves, ginger, cinnamon.
Good sources of manganese: Whole grains, wheat germ, seeds, leafy vegetables, brewer’s yeast, egg, liver, onions, green beans, parsley, strawberries, bananas, apples, pineapple, cherries, walnuts, peanuts, pecans, chestnuts, cloves, ginger.
Zinc and Folate – Anti-oxidant qualities that counteract ROS (reactive oxygen species).
Good sources of zinc: Red meats, liver, shellfish, yogurt, nuts and nut butters, pumpkin seeds, sesame seeds, legumes, oatmeal, whole grains and corn, all fruit and vegetables, crimini mushrooms, spinach, asparagus, brewer’s yeast, wheat germ, maple syrup.
10. Eat the freshest, best food you can afford.
Go organic–For optimal nutritional safety and potency buy organically grown fruits, vegetables, and grains.
Go free range and wild– Many animals are artificially fed - fattening them up to obtain the highest market price, impacting all animal products such as eggs, milk, cheese, etc.
Wild fish contain approximately 6 percent body fat. Farm-fed fish can inflate to an unhealthy 23 percent body fat ratio. This is good for the market, but bad for our arteries and brains. (Sadly, the rich omega-3 fatty acid content gets washed out to sea.)
Copyright © Jan Katzen–Luchenta
www.iluminahealing.com (602) 957-2602 Nutritional therapist
www.nutritionforlearning.com (602) 370-4036 In-home nutritional therapy for children
As a nutritional researcher, author, and scientific writer, Jan has conducted extensive investigation into the unique and collaborative roles of nutrients as they impact human development through conception, infancy, and childhood. She has studied nutrition and health under the guidance of renowned professor Michael Crawford, director of the Institute of Brain Chemistry and Human Nutrition at the London Metropolitan University. She interned with Nim Barnes, founder of Foresight Pre-conceptual Care (Bognor Regis, England) and is the only Foresight practitioner and branch secretary located in the U.S. In collaboration with Foresight, Jan uses hair mineral analysis to help couples preparing for pregnancy address nutrient deficiencies and environmental influences that compromise fertility. In addition to working with individual families, Jan works as a nutritional interventionist, Montessori educator, and consultant for schools. She has published numerous
articles and books on nutrition with a focus on pre-conceptional health, child development, and foods that support attention and learning.
Jan serves on the advisory committee of the Mother and Child Foundation, whose goal is to promote the physical and mental health of future generations. She is also dedicated to charities that support the nutritional status of mothers and children in impoverished areas struggling with HIV/AIDS, and she provides nutritional education to government and non-government organizations involved in world health.
A deep chesty bawl echoes from rimrock to rimrock, rolls down the mountain, and fades into the far blackness of the night. It is an outburst of wild defiant sorrow, and of contempt for all the adversities of the world. Every living thing (and perhaps many a dead one as well) pays heed to that call. To the deer it is a reminder of the way of all flesh, to the pine a forecast of midnight scuffles and of blood upon the snow, to the coyote a promise of gleanings to come, to the cowman a threat of red ink at the bank, to the hunter a challenge of fang against bullet. Yet behind these obvious and immediate hopes and fears there lies a deeper meaning, known only to the mountain itself. Only the mountain has lived long enough to listen objectively to the howl of a wolf. 
We all strive for safety, prosperity, comfort, long life, and dullness. The deer strives with his supple legs, the cowman with trap and poison, the statesman with pen, the most of us with machines, votes, and dollars, but it all comes to the same thing: peace in our time. A measure of success in this is all well enough, and perhaps is a requisite to objective thinking, but too much safety seems to yield only danger in the long run. Perhaps this is behind Thoreau's dictum: In wildness is the salvation of the world. Perhaps this is the hidden meaning in the howl of the wolf, long known among mountains, but seldom perceived among men.
