Most of us know the importance of adequate nutrition for a healthy body, but what about nutrition for a healthy brain? While certain nutrients can help us reach peak physical condition, others are important to help our brains work optimally.
There are four major stages of brain growth and development: in the womb, between one to two years of age, during early childhood—around five to six years—and during adolescence.
The human brain is made up of 60 per cent fat, so diet and nutrition can play a big role in the formation of healthy brain tissue, especially during these crucial development stages. While the brain accounts for just two per cent of the body’s weight, it chews through approximately 20 per cent of its daily energy needs (1). This is why it’s important to ensure we give our brain the right fuel—and enough of it—particularly when it comes to young, developing minds.
GROWING YOUNG MINDS
One way of assisting the development of young brains, and improving a child’s ability to learn and engage, is by increasing the intake of essential fatty acids (EFAs).
EFAs such as docosahexaenoic acid (DHA) and gamma-linolenic acid (GLA) are essential for normal brain function. Because the body cannot produce adequate amounts of DHA, this essential nutrient must be obtained through dietary sources or supplementation.
WHAT IS DHA?
“By the age of two the brain is 80 per cent of its adult size, with the development of neural tissue and vision continuing up to age six, which indicates that these fatty acids are very important in a child’s early years.”
DHA is the principal omega-3 fatty acid in the brain’s grey matter and makes up about 15 per cent of all fatty acids in the frontal cortex; the part of the brain that is responsible for executive functions such as planning, judgment, decision-making and attention. It is present in every cell in the body in the membrane of energy-making powerhouses, the mitochondria. Mitochondria are responsible for producing an important chemical called adenosine triphosphate (ATP), which is generally associated with physical exertion. ATP, however, is also one of the brain’s primary energy sources, and the mitochondria use EFAs, such as DHA, to produce it.
“DHA and AA are the major sources of polyunsaturated fatty acids in the membranes of the brain and retinal cells of the eyes and play a crucial role in learning and vision,” says clinical nutritionist Samara Ogden.
“By the age of two the brain is 80 per cent of its adult size, with the development of neural tissue and vision continuing up to age six, which indicates that these fatty acids are very important in a child’s early years.”
HOW MUCH DO WE NEED?
Children require 50 to 100 mg DHA daily. It is primarily found in animal-based sources including oily fish, meat and eggs. A high-quality, all-natural nutritional supplement, such as Efamol’s Brain Efalex Liquid, is an excellent and easy way of ensuring children get their daily DHA dose.
A 2013 study published in the journal Nutrients found DHA and GLA may help to enhance learning and behaviour, as well as improve cognitive function in school-aged children (2). The results showed that DHA supplementation of 88 to 1200 mg per day was linked to improvements in reading and spelling. Furthermore, a 2011 study by M. V. Escolano-Margarit et al showed a correlation between higher DHA levels during pregnancy and improved neurological performance during early childhood.
Children require 50 to 100 mg DHA daily. It is primarily found in animal-based sources including oily fish, meat and eggs. A high-quality, all-natural nutritional supplement, such as Efamol’s Brain Efalex Liquid, is an excellent and easy way of ensuring children get their daily DHA dose.
Efamol is an acronym for Essential Fatty Acid MOLecule. The company has been a leading producer of fatty acid-based supplements for more than 30 years. It is also responsible for the industry’s most scientifically researched product lines. With products that span a number of health sectors, including vision, memory and hormonal health, Efamol’s extensive range was designed to suit the needs of life’s various stages.
CHOOSING THE RIGHT SOURCE FOR YOUR CHILD
When it comes to picking an EFA supplement for your child, Ogden advises to look for the most trusted quality natural supplement. Efamol is backed by extensive research, meanwhile its lemon lime flavour is unique to Efalex Liquid, making it much easier for children to take.
FIVE WAYS TO SUPPORT YOUR CHILD’S LEARNING AND DEVELOPMENT
- Supplement: Add one to two teaspoon of Efamol Brain Efalex to your child’s morning smoothie or juice.
- Sleep: Ensure your child is getting enough sleep. The Sleep Foundation recommends children aged one to two years require 11 to 14 hours of sleep, three to five-year-olds require at 10 to 13 hours and primary school aged children (six to thirteen years) need nine to 11 hours.
- Sun: Make sure they are spending time in the great outdoors. Vitamin D is linked to improved cognition and memory, according to a recent UK study.
- Breakfast: Get your child off to a good start with a healthy breakfast. A 2013 study published by Frontiers in Human Neuroscience found eating breakfast positively affected learning in children in terms of behavior, cognition and school performance.
- Activities: Help your child learn through daily activities such as reading, creative writing, crosswords or mathematics.
Efamol Brain Efalex Liquid 500 ml, $44.95 RRP; Efamol Efalex 120 Capsules, $24.95 RRP and 240 capsules $44.95 RRP are available at pharmacies, health food stores and online at www.planethealth.com.au
REFERENCES
http://www.brainfacts.org/about-neuroscience/ask-an-expert/articles/2012/how-does-the-brain-use-food-as-energy/
The Relationship of Docosahexaenoic Acid (DHA) with Learning and Behavior in Healthy Children: A Review. Connye N. Kuratko 1,*, Erin Cernkovich Barrett 1, Edward B. Nelson 1 and Salem Norman Jr.
2011 American Society for Nutrition, Prenatal DHA Status and Neurological Outcome in Children at Age 5.5 Years Are Positively Associated.