The human brain requires balanced nutrition to operate. Proper nutrition is especially important for brain development during growth spurts. Growth spurts occur regularly from the time of birth through the end of adolescence. While early bonding and sufficient nutrients play a large role in a child's early development, the need to feed those neural pathways is just as important in determining a teenager's ability to socialize, develop problem-solving skills and avoid violent tendencies.
Process
Just prior to puberty, the brain undergoes rapid development of additional gray matter in the thinking part of the brain, according to the National Institute of Mental Health. Neurons and their branch-like tentacles seem to thicken as seen on magnetic resonance imaging devices around age 12 in boys and age 11 in girls. It is that part of the brain that regulates executive decision-making skills such as planning, reasoning and impulse control and is not fully developed until young adulthood. Neurons that play a role in language and understanding spatial relationships go through regular growth spurts from the ages of 6 through 13 and are mostly developed by the age of 12.
Neurotransmitter Nutrition
Neurotransmitters are the cells that regulate communication in your brain. During adolescent development, the brain needs a sufficient supply of certain nutrients to develop appropriately. Tryptophan found in dairy products, eggs and bananas is needed to make serotonin that regulates moods. Dopamine neurotransmitters rely on a steady diet of phenylalanine to produce appropriate pleasure responses. Phenylalanine is found in eggs, soybeans, grains and meat. Other neurotransmitters depend on nutritional foods such as potatoes, fish and legumes for proper development.
Obesity
Obesity affects a teenager's self-esteem that ultimately drives many behavioral decisions. The stigma of obesity can lead to depression and a negative body image. As part of the crucial developmental stages during puberty, overweight teens with undeveloped executive decision-making faculties often turn to drugs, eating disorders and other anti-social behavior to cope with the negative self-image. In addition, obese teenagers are at a greater risk of developing other physical diseases such as type 2 diabetes, high blood pressure and heart disease that exacerbate their mental conditions.
Important Dietary Sources
Foods high in antioxidants are important for teens to eat to prevent brain cell damage and promote healthy development. Blueberries, grapes, spinach, raisins and cherries are effective sources of antioxidants that keep free radicals from damaging developing cells in the brain. Complex carbohydrates prevent blood sugar spikes that affect moods and subsequent brain activity. The healthiest sources of carbs come from oat grains, fruit and vegetables, dried beans, and peanuts. Omega-3 fatty acid-rich foods help promote healthy memory development, according to Your Family Clinic and include fish, walnuts and flaxseed. Selenium found in seafood, garlic, grains and meat help teens remain confident and energetic. The most effective source of nutrients should come from food, but supplements may fill a void. Talk to your doctor before using vitamin and mineral supplements to avoid interactions with other medications.
