Nutrition and Executive Functioning Skills

Executive functioning skills (EF) are critical in learning and development, especially for children. EF skills such as memory,  attention, processing speed, and problem solving are all utilized constantly in everyday life. However, some students have difficulty with one or more aspects of EF than others, and there are many techniques available to help them. Some parents prefer a holistic approach to improving their child’s EF skills, while others go the medication route by consulting with a psychiatrist. Still, some factors in improving EF skills, such as a good diet and ensuring the child receives their daily nutrients, are often overlooked. Sibylle Kranz, a professor at the Curry School, discussed the importance of good nutrition in learning in a University of Virginia article. In the article, she states “There is pretty solid evidence that children who are hungry are not able to focus, so they have a low attention span, behavioral issues, discipline issues in the school.” 

It is no secret that a good diet is an important part of health and wellness. But the effect that certain nutrients may have on the brain’s overall functioning is not well known. Many nutrients cannot be produced by the body, yet, are still essential in daily functioning, so it is absolutely essential that they are present in the diet. 

A 2021 paper published in Nutrition Reviews, written by Sarah Costello et al, references a variety of other reliable studies testing the effectiveness of different nutrients on cognitive ability. Although she discusses a variety of nutrients in her paper, the nutrients and related studies referenced here include iron, zinc, iodine, and omega-3s.

While reading this blog post, please keep in mind that there are a multitude of ways to support your child’s EF skills. We at Your Learning Toolbox do not promote the use of one method over another as each child, family, and situation is unique. Our purpose while writing this post is to provide information into one viewpoint regarding the connection between nutrition and EF skills. 

Iron

Iron is one of the most important minerals within the body. One of its most well known responsibilities is allowing for oxygen to be carried and distributed throughout the body through the circulation. However, Costello cites a few studies that show that Iron also has an impact on brain function as well. A 1989 study published in the American Journal of Clinical Nutrition, determined that iron deficiency has an impact on the dopaminergic pathway within the brain, especially during development. The dopaminergic pathway, according to Cedars Sinai, is the pathway that dopamine takes within the brain to produce “dopamine-dependent behaviors” such as learning and memory. Iron is critical in maintaining and developing dopaminergic pathways and allowing for proper development of executive function skills. A 2018 study among students in India analyzed the differences in executive function based on daily iron intake. It was determined that students who had a higher intake of iron (taken through fortified pearl millet) had improved attention and memory skills as well as decreased reaction time. It is critical to maintain a sufficient level of iron intake in early childhood to not only improve executive function skills, but continue to develop them with age. 

The amount of iron needed per day is highly dependent on gender and age. The National Institute of Health suggests around 8 mg for pre-teens and adult men, 11 and 15 mg for teen boys and girls respectively, and 18 mg for adult women. There are many foods that can provide additional iron to your or your child’s diet. The Mayo Clinic recommends red meat, pork, poultry, and seafood as high iron sources. However, they also provide vegetarian alternatives such as beans, dark green leafy vegetables, and dried fruits. Additionally, many grains can be purchased with iron fortification to help promote daily iron intake. Maintaining adequate iron levels is crucial for developing the dopamine-dependent behaviors students need to improve their EF skills.

Zinc

The human body only needs a small amount of zinc per day, but it is still an essential nutrient in promoting cognitive ability and executive functioning. A 2008 study done on Indian adolescent females found that a diet with increased zinc improved general cognitive performance, with regard to skills such as memory and processing time, and surprisingly, improved ability to taste salt! Costello mentions that zinc has the most powerful effect when it is paired with other nutrients. This is known as a synergistic effect, when the impact of Zinc in combination with other nutrients is more impactful than the individuals.

It is recommended by the Harvard School of Public Health that children receive about 5 mg of Zinc while adult men and women need 11 and 8 mg respectively. Meats that are high in iron also tend to be higher in zinc. Additionally, Harvard recommends legumes, nuts, seeds, and fortified grains. Incorporating Zinc into the diet, especially when paired with other nutrients to create a synergistic effect, enhances critical EF skills such as cognitive performance, improved testing, quicker processing speed, and memory.

Iodine

Similar to zinc, only a small amount of iodine is needed daily, in fact, the ideal amount tends to be in the microgram range as opposed to milligrams like other essential nutrients. A 2006 study published in the Journal of Clinical Nutrition tested the effect of iodine fortified poppyseed oil on cognitive function using the Raven’s Progressive Matrices Test (an IQ exam). It was determined that participants who  received the poppyseed oil fortified with iodine improved in abstract reasoning compared to the control group. 

The Better Health Channel recommends children receive about 120 ug of Iodine while adults need around 150 ug. They recommend dairy, seafood, eggs, and dark leafy greens as excellent sources of iodine. It only takes a small amount of Iodine daily help improve cognitive function and test performance, and it can be found in a wide variety of foods.

Omega-3 polyunsaturated fatty acids

Studies show that the brain is about 60% fat, and many of these fats include omega-3s, so it is no surprise that consuming enough Omega-3 fats is essential in brain development. Docosahexaenoic acid (DHA) is one omega-3 in particular that makes up a significant amount of brain lipids. A 2005 paper in the Journal of Pediatrics analyzed the impact of adding omega-3 content into infant formula in the form of DHA and Aracidonic acid (ARA). Increasing the amount of DHA and ARA in formula displays an increase in problem solving in children as early as 10 months, and suggests improved development of the frontal lobe. Costello mentions that there is still much research needed to be done about the link between executive functioning and omega-3s, but there is lots of evidence to show that omega-3s are beneficial to brain development. 

The National Institute of Health suggests that infants intake about 0.5 g of Omega-3s (regardless of gender) up to about 1.1 g for women and 1.6 g for men in adulthood. They also suggest eating foods such as fish, plant oils, or foods fortified with Omega-3s to fulfill the daily requirement. Getting the right amount of Omega-3s is simple, as it comes in so many forms like DHA, but also critical since it makes up a large portion of the brain and contributes so heavily to frontal lobe development.

A Well Balanced Diet

Any concern about nutrition needs for children should be addressed with a licensed pediatrician, especially when considering dietary changes or supplements. Russel Barkley’s 2012 Burnett Lecture also discusses the importance of nutrition for cognitive functioning. He specifically discusses the importance of sugar and electrolytes in promoting attention span and focus in students with ADHD, such as drinking enough water, getting exercise, sleeping adequately well, and taking breaks are also critical factors in a child’s executive functioning skills. 

Final Takeaways

As mentioned previously, YLT doesn’t recommend any diet or approach in particular for supporting Executive Functioning skills. A well balanced diet is simply one aspect of development, and there are many other factors that contribute as well. Health is a well rounded concept and differs among each child, but maintaining a well-balanced, healthy diet is always an excellent method for making sure that children receive all the nutrients they need daily.