Eating for Brain Health

Produced by Sandra L. Owen, BSN, MEd, FASHA

Clinical Instructor, EmeritaDepartment, Kinesiology and Health

College of EducationGeorgia State University

What does the brain need to stay healthy?

It uses 1/5 of the body’s energy

It uses 1/4 of all oxygen inhaled

It needs antioxidants to neutralize free radicals

Therefore ,it needs a healthy food plan, minimal stress, and a smoke and pollutant free environment

What is DHA- Omega 3?

The brain’s primary structural fatty acidHelps brain monitor mood and memoryA component of breast milk that promotes brain health in the infantIt significantly improves the behavior of 4-12 year olds with ADHD

In school children, it significantly improves reading and spelling skills

What are the food sources and how much do children need?

Sources : salmon, tuna, halibut, milk fortified with DHA-omega 3, whole grains , vegetables, fresh fruit and nuts (3 oz. salmon=600mg DHA-omega 3)These sources should be eaten at least 2 times a

weekRecommended amount for

children100-150mg of DHA-omega 3/day

Most children take in only 20-50mg/day

Tuna and salmon are limited due to mercury and PCB’s

What are free radicals?Molecules produced during oxidation that are missing an electronThey damage cells by taking cell electron

What are antioxidants?Foods that neutralize free radicals

by giving them an electron

Fruits and vegetables that are good sources of Vitamin C and Vitamin E

Food Labeling of polyunsaturated fatsThe FDA listing for foods highest

in polyunsaturate, identifies trail mix as having 16gm per bag ( 1 gm=1000mg).

Polyunsaturate fat content contains omega-3 yet typically, food labels don’t provide specific omega-3 information

FDA labels a product as a good source of DHA if the product is at least 32mg. DHA/serving

Talk to your physician or nutritionist about including Omega 3 DHA in your family meal

planning