FIVE (5) HEALTHY FOOD ITEMS THAT PROMOTE BRAIN DEVELOPMENT

FIVE (5) HEALTHY FOOD ITEMS THAT PROMOTE BRAIN DEVELOPMENT

The early years in your child’s life are critical for cognitive and neurological development. The foods your child eats are very important to their brain development, particularly during their early years of development. There are several foods that will help your kids stay focused while positively affecting how their brains develop.

v Eggs: Rich in protein, the nutrients found in eggs promote brain development, concentration, and mental focus in children. Additionally, egg yolks are one of the richest sources of the B-complex vitamin choline, which is associated with an improved neurological function.

                                                

v Yogurt: Healthy fat is essential for brain development. A full-fat yogurt has more protein than other yogurts and impacts communication between brain cells, promoting the ability for these cells to send and receive information. A fun food, you can even mix healthy granola and fruits to your yogurt to pack an extra punch of vitamins and minerals into each spoonful.
                                            

v Leafy Greens: Both spinach and kale are considered super foods packed with folate, vitamins, and antioxidants, which promotes the development of new brain cells. Leafy greens are also rich in vitamin-K, vitamin-C, vitamin-E and folic acid, all of which improve cognitive function.
                                        

v Fish: Full of vitamin D and omega-3’s, fish is a great nutrient rich brain food. Both vitamin D and omega-3 protect the brain from memory loss. Salmon, tuna, and sardines are all great sources of omega-3.
                         

v Nuts and Seeds: Various nuts and seeds are packed with protein, fatty acids, vitamins, and minerals essential for brain development. Walnuts have a significantly high concentration of DHA, a type of omega-3 fatty acid that promotes cognitive development in children and prevents age-related cognitive decline during the later stages of life. Almonds, Brazilian nuts, and macadamia nuts are also full of brain boosting omega-3 vitamins.

                                     
Thank you for reading our post.
For more innovative and interesting posts, kindly visit www.nutrientslounge.blogspot.com 
Thank You!!!

UNDERSTANDING THE ROLE THAT EACH OMEGA-3 PLAYS

Today, more and more food products claim to be a good source of omega-3s, but not all omega-3s are created equal. There are three major omega-3 fatty acids each with distinct health benefits:

·        Docosahexaenoic Acid (DHA)

·        Eicosapentaenoic Acid (EPA)

·        Alpha-Linolenic Acid (ALA)

v Docosahexaenoic Acid (DHA)

DHA – Docosahexanoic Acid, a long chain omega-3 fatty acid, is the most abundant omega-3 in the brain and eye. It is also an important structural component of heart tissue and is naturally found in breast-milk.

How much DHA should you consume? 

Several expert bodies around the world have made recommendations for DHA intake among various populations.

·        Pregnant and Nursing Women: 200mg/day of DHA for pregnant and lactating women was the recommendation by a workshop sponsored by the National Institutes of Health and International Society for the Study of Fatty Acids and Lipids (NIH/ISSFAL).

·        Infants: A workshop sponsored by the National Institutes of Health and International Society for the Study of Fatty Acids and Lipids (NIH/ISSFAL), a joint Expert Committee of the World Health Organization and Food and Agriculture Organization (WHO/FAO) and the Child Health Foundation have all recommended the inclusion of DHA and ARA in infant formula.

·        Children and Adults: 500mg/day of DHA and EPA for healthy adults was the recommended intake suggested by the International Society for the Study of Fatty Acids and Lipids (ISSFAL) for heart health

v Eicosapentaenoic Acid (EPA)

EPA – Eicosapentaenoic Acid, a long chain omega-3 fatty acid, is important for human health. While EPA is not stored in significant levels in the brain and eye, it plays a very important role in the body, especially for heart health.

v Alpha-Linolenic Acid (ALA)

ALA – Alpha-Linolenic Acid, an essential fatty acid (EFA), is a shorter-chain omega-3 fatty acid that serves as a source of energy for the body. It can also convert to EPA and DHA, but in very limited amounts. ALA has been found to be beneficial for heart health.

On average, the typical Nigerian diet contains less than 100mg of DHA per day, well below the amount recommended by several expert organizations around the world. Fortunately, as research continues to demonstrate the importance of DHA, foods fortified with DHA are becoming increasingly available making it easier to include in your daily diet.

WHAT IS DHA (DOCOSAHEXAENOIC ACID)?

WHAT IS DHA (DOCOSAHEXAENOIC ACID)?

Docosahexaenoic acid, or DHA, is a polyunsaturated omega-3 fatty acid (PUFA) found throughout the body. It is a major structural fat found in the brain and eye accounting for up to 97% of the total omega-3 fats in the brain and up to 93% of the omega-3 fats in a specific part of the eye, called the retina. It is also a key component of the heart. Numerous research studies confirm that everyone, from infants to adults to the elderly, can benefit from a regular intake of dietary DHA.

It is often said that humans consume too much fat, but in the US and other parts of the world, many people don't eat enough good fat. While consuming a diet high in saturated and trans fats has been shown to raise "bad" cholesterol levels and increase the risk of coronary heart disease, foods high in PUFAs, specifically omega-3 fats, are important for good health. When attempting to avoid the “bad fats” it is important to not cut out the “good” fats as well. So, how can you tell which fats are good and which fats are bad?

There are two types of PUFAs, omega-6s, which are found primarily in vegetable oils such as safflower, sunflower, corn, flaxseed and canola oils, and omega-3s, specifically DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), two long-chain PUFAs found primarily in fatty fish, and short-chain ALA (alpha-linolenic acid) that comes primarily from plant-based sources like flax.

The Bad Fats:

·        Saturated fatty acids are found mainly in animal sources such as meat and poultry, whole or reduced-fat milk and butter. These fats should be consumed in limited amounts.

·        Trans fatty acids are found in vegetable shortening, some margarines, snack foods, cookies and other foods that are made with hydrogenated or partially hydrogenated oils. These fats should be avoided all together.

Both the American Heart Association and the USDA Dietary Guidelines have recognized the association between consuming both PUFAs, but especially omega-3 fats, to optimize heart health.