Importance of Fruits and Vegetables for Children’s Mental Health

A varied and healthy diet is crucial and irreplaceable when it comes to maintaining and improving our health. It strengthens and maintains our physical health, but interestingly, numerous studies show it is also necessary for mental health.

Proper and varied nutrition is especially important for children because their development and formation are not complete. In that regard, an interesting new study shows the connection between regular fruit and vegetable consumption and improved mental health in children.

Why are vegetables and fruits synonymous with healthy eating?

There is almost no health recommendation for a healthy diet that does not include vegetables and fruits. They represent an excellent source of numerous macro and micronutrients, are relatively low in calories, contain a satisfactory amount of vegetable fiber, and are rich in various antioxidants and other phytochemicals.

Since there are a huge number of options for the intake of fruits and vegetables, mixing them often and trying new combinations leads to the intake of many different beneficial nutrients at once.

The diverse intake of fruits and vegetables can supply the body with all the necessary vitamins and minerals, and can also contribute to significantly satisfying the needs for vegetable fibers, carbohydrates, sometimes proteins, etc.

It is precisely these numerous benefits that are manifested in the maintenance and improvement of mental health in people, and according to research that we will talk about in the following, they are also necessary for the mental health of children.

Fruits and vegetables – extremely useful for children’s mental health

A recent study in the United Kingdom shows that a diet rich in fruit and vegetables is associated with better mental health in children aged 11-16. Also, research shows that regardless of age, eating a nutritious breakfast and lunch is associated with better mental well-being.

More than 50 different schools across the UK were covered for the research and around 9,000 student surveys were submitted in total. The survey showed that out of a possible 70 points for mental health assessment, students aged 11-16 had an average of 46.6 points.

Of them, only 25% reported in the survey that they consume the necessary 5 servings of fruits and vegetables per day. Out of the total number of students, 10% did not consume fruits and vegetables at all. About 21% of the children had some type of drink for breakfast (juice, milk, chocolate milk, etc.), while 11% of the children did not have lunch during the day.

Results from the analysis of the surveys showed that children who ate only part of the daily recommendations for fruit and vegetable intake had an average of 1.42 more points. Those who ate a little more fruit and vegetables had an average of 2.34 points more, while those who ate as much as recommended (5 servings of fruit and vegetables a day) had an average of 3.73 points more.

What are these results due to?

In the simplest terms, a healthy and varied diet and nutrient intake are necessary for the proper development of the body (cell division and replication, DNA synthesis, proper hormonal balance, brain development, etc.).

Proper nutrition provides the body with all the necessary elements for the proper functioning of these processes. That is why the scientists of this research linked the intake of fruits and vegetables with proper development. These foods are rich in vitamins, minerals, antioxidants, and plant fibers.

In addition, a big problem lies in the insufficient intake of these foods among a large number of children. In addition to brain development, this research has shown that a diet, especially one rich in plant foods, can contribute to better mental health.

It implies better daily functioning, improved socialization and interaction with the environment and people, improved mood, higher productivity, easier learning and memorization, etc.

In addition to fruits and vegetables, all plant-based foods are recommended, as well as their regular combination with sources of healthy fats (olive oil, nuts, fish) and proteins (meat, legumes, fish, dairy products, etc.).

Children are especially prone to eating highly processed foods (fried foods, foods rich in sugars, foods rich in trans fats, foods rich in fat and salt, etc.). Although it is impossible to completely eliminate and ban this kind of food for children, it is desirable to limit it and introduce it in moderate, as small amounts as possible.

In addition, the type of breakfast or lunch was also strongly associated with children’s well-being. Children who had a traditional, full breakfast performed better than those who only had a small snack.

Like breakfast and lunch, it has a strong influence and is a meal that satisfies the body with most of the calories and necessary nutrients. Often skipping lunch can contribute to reduced concentration and focus in school, as well as to a more difficult and weaker development – physical and mental.

Research has shown that a variety of meals, with frequent use of vegetables and fruits, can have a significant and impressive effect on the physical and mental health of developing children.