Children who eat more fruits and vegetables have better mental health, according to a new study.

Another reason to encourage your children to eat their fruits and vegetables? According to a recent study published in the BMJ, it is associated with improved mental health in children (particularly secondary school students).

Secondary school students who ate five or more servings of fruits and vegetables per day had significantly higher well-being scores than those who did not eat any fruits or vegetables. Breakfast is also important: those who ate a traditional breakfast had higher well-being scores than those who didn't eat breakfast or only had an energy drink for breakfast.

"We don't eat just to eat," says Jordan Kridler, M.D., a paediatrician at Henry Ford Health. "We put food into our bodies for the sake of our physical and mental health." Certain cars require specific types of gas to function properly, and we are no exception. We require an abundance of fruits and vegetables, as well as lean protein, healthy fats, and complex carbohydrates. In fact, teens have told me that changing their diet has made them feel so much better and given them more energy."

Most experts agree that the brain continues to grow until the age of 25. That is one of the reasons why it is critical for children and young adults to eat a well-balanced diet: they require adequate nutrients to develop healthily. Certain nutrients, in particular, can benefit brain health, such as:

.Blueberries are high in antioxidants. Antioxidants provide numerous brain benefits, including improved concentration, brain-cell function, and mental health.

.Omega-3 fatty acids Omega-3 fatty acids, which are found in fish (particularly salmon), navy beans, walnuts, spinach, flax, and chia seeds, are excellent mood and memory boosters.

.Magnesium. Magnesium is found in a variety of foods, including beans and legumes, nuts, pumpkin seeds, chia seeds, flax, and oatmeal. If you have a picky eater, you can also find magnesium-fortified cereals.

.D-calcium phosphate Low vitamin D levels have been linked to higher levels of depression. Egg yolks, dairy milk, yogurt, cheese, and canned fish are all excellent choices, as are supplements if prescribed by a doctor.

If you have young children, they might not be willing to eat salmon with broccoli for dinner. Instead, incorporate healthy ingredients such as chia or flaxseeds with peanut butter, blueberries, bananas, and spinach into your morning smoothie. (They won't even be able to taste the spinach!) And there is some truth to the theory that your body will begin to crave whatever you feed it, whether it is fruits and vegetables or sugar and ice cream.

"There's a strong link between nutrition and how kids feel in terms of getting through the day and helping with depression or mood," Dr. Kridler says. "Seven hours of school is a demanding schedule to follow, let alone extracurricular activities, sports, and homework." It's critical that they get the energy they need from the nutrients they need to get through the day."