Essential Amino Acids and the Brain
Relying solely on a diet consisting of lower-quality plant sources can elevate the risk of developing deficiencies and impede growth if adequate care is not taken to obtain all nine essential amino acids (EAAs) from a diverse range of sources. Typically, both adults and children need to consume diets that incorporate a mix of plant and animal sources, with the latter often considered superior in quality. The underlying assumption is that maintaining a balanced diet that includes a variety of both plant and animal sources should provide the necessary amino acids, thereby preventing deficiencies and supporting optimal growth and development.
Image from: https://aminoco.com/blogs/amino-acids/the-9-essential-amino-acids-and-why-we-need-them
Isoleucine- (supports focus) meat poultry tofu, eggs, dairy, legumes
Leucine-(support brain development)
Lysine: (Reduces Anxiety)- Meat, poultry, Sardines, Parmesran cheese, Fenugreek, buckwheat, Quinoa, Legumes
Phenylalanine- (support protein for ADHD, and anxiety) For most people, dietary sources are Legumes, Kamut and Pumpkin seed, in addition to the meats
Tryptophan- (which helps regulate sleep, mood, sleep patterns, anxiety, appetite, all conditions with a serotonin balance and pain) Sources other than meats and tuna are eggs, legumes, Mozella and oatmeal
Valine: (supports central nervous system and normal cognitive function)- Sources other than the meats are soybeans, legumes, mushrooms, whole grains
Certain foods containing all essential brain EAAs include quinoa, buckwheat, hemp seeds, chia seeds, and spirulina. A delightful way to kickstart the day is by incorporating hemp seeds and chia seeds into oatmeal.
Crafting appealing and tasty foods for children can be challenging but is crucial. Parents can lead by example in demonstrating healthy eating habits at home. Preparing nutritious dinners that everyone can enjoy sets a positive foundation for your child. Here are some recipes that may captivate both kids and adults.
Lunches For Kids:
There are a ton of recipes online and I didn’t want to need to reinvent the wheel. I looked online and chose a few of the million recipes out there with EAAs and listed links and photos here:
Protein Recipes
https://www.eatingwell.com/gallery/8008893/high-protein-snacks-for-kids/
Image from Link above:
Avocado
Research published in the journal Nutrients indicates that incorporating an avocado into daily dietary habits for six months can lead to notable enhancements in working memory and problem-solving efficiency.
Dal Vada….. with a healthy twist!
Avocado Crust Pesto Pizza (Vegan & Grain-Free)
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Kale / Spinach
As suggested by one of the cited research articles , incorporating spinach into your diet once or twice a day may contribute to supporting brain health and potentially slowing cognitive decline. Spinach and Kaleiare rich in various nutrients known to enhance memory and mental focus, including B vitamins, Vitamin E, Vitamin K, Folate, L-tyrosine, Vitamin A, Lutein, and Carotene. (Morris, 220)
Healthy Coconut Kale Green Muffins {vegan} + Recipe Video
Spinach Pancakes
Sweet Spinach Muffins with Banana
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Asparagus
Asparagus stands out for its abundance of anti-inflammatory nutrients and folate. The University of Maryland Medical Center emphasizes the importance of folic acid, a specific form of folate found in asparagus, in supporting optimal brain function and contributing to mental and emotional well-being. Elevated folate intake has been linked to a reduced risk of depression, and it plays a crucial role in the synthesis of DNA and RNA.
https://www.delish.com/cooking/recipe-ideas/recipes/a442/pizza-primavera-recipe-ghk0315/
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Lunches for Adolescents (Pre-teens and Teens)
It’s a common challenge to cater to the diverse tastes of teenagers when it comes to school lunches, and budget constraints for schools can further complicate the matter. If feasible, preparing your child’s lunch daily allows for more tailored and potentially healthier options. Here are some lunch ideas, with a mix of affordability and nutritional value
Salad Jars
5 Mix & Match Mason Jar Salad Recipes {Healthy Lunches}
Combinations to consider for teens
| Ideas | Choice 1 | Choice 2 | Choice 3 |
| Sandwiches | smashed avocado, creamy hummus and a medley of veggies | Fruit & Vegetables in a wrap or a long bun | Egg Salad Sandwich |
| Wraps | Roasted veggies with goat or feta cheese wrapped in a wheat tortilla. This one can have wheat crackers on the side or bean chips. | Leftovers wrapped in a tortilla with an apple on the side | Hummus,roasted tomatoes in naan bread or flatbread, and vegetable chips on the side. |
| Cold Pasta Salad | Chicken or other protein of choice | Chopped vegetables of choice | Cooked pasta |
| Lunch Trays | Cheese, assorted meats, hummus | Veggie sticks, olives, cucumbers, tomatoes, grapes | Naan bread, flat bread, wheat cracker |
| Mason Jar Salad – Layer dressing first followed by protein, cooked grain then chopped veggies | Cooked chicken breast or any leftover protein + salad dressing | Chopped lettuce, tomatoes, bell peppers, cucumber etc. | Cooked wheat berries, orzo or couscous. |
mage from Photostock
Citations and Research to Consider:
Hertzler SR, Lieblein-Boff JC, Weiler M, Allgeier C. Plant Proteins: Assessing Their Nutritional Quality and Effects on Health and Physical Function. Nutrients. 2020 Nov 30;12(12):3704. doi: 10.3390/nu12123704. PMID: 33266120; PMCID: PMC7760812. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8147948/
Hudson JL, Baum JI, Diaz EC, Børsheim E. Dietary Protein Requirements in Children: Methods for Consideration. Nutrients. 2021 May 5;13(5):1554. doi: 10.3390/nu13051554. PMID: 34063030; PMCID: PMC8147948.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8147948/
Morris MC, Wang Y, Barnes LL, Bennett DA, Dawson-Hughes B, Booth SL. Nutrients and bioactives in green leafy vegetables and cognitive decline: Prospective study. Neurology. 2018 Jan 16;90(3):e214-e222. doi: 10.1212/WNL.0000000000004815. Epub 2017 Dec 20. PMID: 29263222; PMCID: PMC5772164. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5772164/
Peng Z, Bedi S, Mann V, Sundaresan A, Homma K, Gaskey G, Kowada M, Umar S, Kulkarni AD, Eltzschig HK, Doursout MF. Neuroprotective Effects of Asparagus Officinalis Stem Extract in Transgenic Mice Overexpressing Amyloid Precursor Protein. J Immunol Res. 2021 May 10;2021:8121407. doi: 10.1155/2021/8121407. PMID: 34046506; PMCID: PMC8128539.