Dietician
Karolina Dobrowolska-Zrałka
Omega-3 fatty acids are extremely important ingredients for health. They belong to the group of unsaturated fats, which means that the body is not able to produce them independently and must be supplied with food. Omega-3 fatty acids are safe supplements that bring many health benefits. For a reason they are called necessary - it is a pure good that our body needs!
Abstract:
- Progressing years, unfortunately, are not conducive to both learning, regeneration and remembering processes. Changes in the brain are inevitable, but proper nutrition and supplementation may affect their slowdown.
- Omega-3 acids protect the brain against the neurodegenerative process, thanks to which they support its efficiency. The right amount of omega-3 improves concentration, ability to learn and remember.
- Lowering cognitive functions depends not only on changes in the brain, but above all on nutrition. Caring for a proper diet (including the right dose of omega-3 acids) allows not only to maintain brain efficiency, but also to improve its functioning.
Brain work and age
With the age of learning and remembering, they decrease. This is associated with a gradual reduction in the volume of the brain, which is caused by deficiencies of DHA (belonging to the omega-3 group) in nerve tissue. This leads to cognitive disorders. The DHA level decreases with age, especially in the Hippocampus regions, which is responsible, among others, for learning or memory. Insufficiently high DHA levels in the brain can cause behavioral changes and involves difficulties in concentration and learning.Omega-3-help in maintaining mind fitness
Omega-3 fatty acids support the ability to learn and memory processes by strengthening synaptic plasticity, which is the process of reconstruction and strengthening of connections between neurons. They significantly accelerate the transmission of nerve impulses and information, which has a positive effect on focusing, associating and remembering. Necessary omega-3 fatty acids support the brain executive function. They support the prefrontal bark and memory. They have a positive effect on well -being and emotions thanks to the interaction of the amygdala. All this translates into development and efficient brain function. Omega-3 also has antioxidant, anti-inflammatory and anti-inflammatory acids, which results in the protection of neurons. In addition, they reverse age -related changes and can prevent the development of neurodegenerative diseases, for example Alzheimer's disease. Thanks to antioxidant activities and protection of neurons, omega-3 fatty acids increase the ability to learn, concentrate and remember. The daily dose of omega-3 is recommended by researchers is 2.5 g per day. EFSA, however, indicates that the dose showing the therapeutic effect should be 2-4 g per day.A healthy meal - a healthy brain
The richness of scientific evidence clearly shows that a healthy diet and nutrition play a very important role in the structural plasticity of the brain (i.e. the ability to self -parallel, adaptation, learning ability and remembering). From the prenatal period in which the brain is formed, the mother's diet has a significant impact on its development in the child. What's more, there is a clear correlation between healthy eating and the level of intelligence in children. A diet abundant in high -processed and fat -rich food reduces the growth rate of IQ levels, which significantly reduces cognitive abilities. The food we consume very strongly affects brain efficiency, and in particular the cerebral cortex, which is responsible, among others, for the development of individual characteristics and the course of cognitive processes such as memory, thinking or language functions. To support brain development, therefore, you need to control what we eat and take care of providing the best possible values, including those that the body cannot produce yourself. The diet should be rich in complete and full-fledged meals that contain a therapeutic dose of omega-3. One of them is Supersonic Food Powder - a perfectly balanced meal for quick preparation in the form of a cocktail. It contains a high level of omega-3-6-9 fatty acids and up to 40 g of protein. It provides up to 1/3 of the daily demand for fiber, and its preparation takes only 30 seconds.Bibliography:
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- Talukdar T. et al., Nutrient Biomarkers Shape Individual Differences in Functional Brain Connectivity: Evidence from Omega-3 Pufas, Human Brain Mapping (Journal), 2019, 40 (6), 1887-1897.
- Bourre J.M. and others, Essentiality of Omega 3 Fatty Acids for Brain Structure and Function, World Review of Nutrition and Dietetics, 1991, 17, 66-103.
- Zamroziewicz M.K. and others, determinants of fluid Intelligence in Healthy Aging: Omega-3 Polyunsathed Fatty Acid Status and Frontoparietal Cortex Structure, Nutritional Neuroscience, 2018, 21 (8), 570-579.
- Bourre J.M., Effects of Nutrients (in Food) on the Structure and Function of the Nervous System: Update on Dietary Requirements for Brain. Part 1: Micronutrients, The Journal of Nutrition, Health and Aging, 2006, 10 (5), 377-85.
- Basak S. et al., Maternal Docosahexaenoic Acid Status During Pregnancy and ITS Impact on Infant Neurodevelopment, Nutrients, 2020, 12 (12), 3615.
- Lauritzen L. et al., Dha Effects in Brain Development and Function, Nutrients, 2016, 8 (1), 6.
- Su Hm., Mechanisms of N-3 Fatty Acid-Mediaated Development and Maintenance of Learning Memory Performance, The Journal of Nutritional Biochemistry, 2010, 21 (5), 364-73.
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