By Allison Tannis
Brainy Kids
Ensure that your child is learning at top speed this fall
Little hands will be raised high in the air, eager to answer the teacher’s question this fall. It’s back-to-school time, and every parent wants their child to succeed. However, your child’s diet can be affecting their ability to see, learn and behave. Luckily, having brainy kids is as simple as three letters: D-H-A.
A child’s brain can have up to 100 billion cells in it. Each of these cells is surrounded by a phospholipid membrane. It’s like a fence between neighbours. The membrane or “fence” can keep things out and others in, but is permeable enough to allow for friendly communication between neighbours.
Did you know that up to 50 percent of the fat in the membranes of your child’s brain cells can be DHA? DHA, or docosahexanoic acid, is an omega-3 fatty acid. DHA cannot be made by the body, and is therefore deemed “essential.”
DHA is a major component of the brain. Brain cells are happier with lots of DHA because it makes them more fluid, allowing them to change shape and communicate more efficiently. Bad fats such as saturated fat and cholesterol can hinder the membrane’s ability to move and work effectively. Luckily, brain cell membranes will preferentially take up DHA and subsequently exclude cholesterol. Thus, we can increase the amount of DHA in our brain cells by increasing the amount in our diets.
Where do you get DHA from? Newborn babies can get DHA from breast milk, but it should be noted that there is no DHA in infant formula. Older children can get DHA from fish oils and some marine algae sources.
In article in Reproduction Nutrition Development (2004), J.M. Alessandri et al. state that animals that are deficient in dietary omega-3 fatty acids have low DHA in their brains. Evidence from several types of studies suggests that brain concentrations of DHA are positively associated with cognitive or behavioural performance. Thus, smart kids need DHA. About 150 milligrams of DHA a day is suggested for preschool children since studies show that this amount has “smart” effects.
Most of your child’s brain growth will be completed by the age of five. Therefore, making sure that your preschool-aged child’s diet is rich in DHA is vital to ensuring proper brain and eye development. Also, sufficient intake of DHA and other essential fatty acids during preschool years may be beneficial in the prevention of attention deficit hyperactive disorder (ADHD) and enhancing learning capability and academic performance. (Singh, 2005)
A London based study, the Durham Trial, has been testing DHA to see if it can improve school related behaviours in children. Forty-seven children were given either an omega-3 supplement with 150 milligrams of DHA or a placebo. Preliminary results show that the children who took the omega-3 supplement showed drastic improvements in reading, spelling and behaviour. (Richardson & Montgomery, 2005)
After kindergarten do we still need DHA? Yes, we do. The brain is a dynamic organ that continues to create and repair cells throughout our lives. With each level of education, we challenge our brains to understand more complicated concepts.
For teenagers DHA can assist in reducing aggression at times of mental stress, such as exam time (Hamazaki et al., 1996).
DHA is also important for adults. A diet rich in DHA has been associated with a decreased risk of Alzheimer’s and dementia. Low DHA levels in the brain have been associated with depression. As well, postpartum depression may be reduced with DHA supplementation.
Ensure that your child’s brain is running at top speed this fall by incorporating DHA into their diet, and enjoy watching them develop and succeed as “brainy” kids.
Allison Tannis
Allison Tannis, BSc, MSc is a nutritional scientist and educator. She is the author of Vitality: Quest for a Healthy Diet, and loving aunt to three school-aged, flu-catching boys.
