Nowadays, due to the agricultural practices and many other relevant factors, we have a deficit of some essential nutrients required to enjoy a good health. These nutrients are principally, Magnesium, Vitamin 3, and Omega 3.
Omega 3
Fatty acids are very important during child development, as they contribute to the proper functioning of the heart, brain, and eyes. Omega 3 can be equally obtained from animal and vegetable sources, but there is a great confusion when it comes to which type we must take in order to obtain the greatest benefits. Sea animals provide Eicosapentaenoic acid (EPA) and
Docosahexaenoic acid (DHA) which have heart-protecting effects. On the other hand, linseeds, chia, hemp, and some other vegetables provide alpha-linolenic acid (ALA).
Most of the benefits for health derived from Omega 3 fatty acids are linked to animal source EPA and DHA, and not vegetable source ALA, even though we also need this one. Omega 3 fatty acids Eicosapentaenoic (EPA) and Docosahexaenoic (DHA) may be the most studied dietary supplements due to the growing evidence of their beneficial effects on health. Docosahexaenoic acid (DHA) is a structural component of the membranes, especially in the central nervous system. Its accumulation in the foetal brain mainly takes place during the last quarter of pregnancy and remains at very high levels up to the end of the second year of life. Seeing that the endogenous formation of DHA is relatively low, its supplementation may contribute to produce the optimal conditions for its development in the brain. Supplements have also been used during pregnancy with the object of reducing the incidence of gestational diabetes and postpartum depression, as well as to improve visual functions such as visual acuity and colour perception in babies.
The human brain is constituted by 60% of fat which composes the membranes of the nervous cells and the myelin (the layer enwrapping the neurons). There are fats which are produced by our body itself, but there are others that our body cannot synthesise and, hence, we must consume them as part of our diet; namely, the long-chain polyunsaturated fatty acids Omega 3, reason for which they are called essential fatty acids. One of the most important ones is DHA. The participation of Omega 3 (DHA or Docosahexaenoic acid) in human development starts in the very pregnancy. A considerable amount of DHA goes to the foetus to help in the formation of the brain, especially in the last quarter of pregnancy, and continues having an incidence during the first 5 years of age.
The consumption of DHA in the diet is essential for the child’s development, as it contributes to their cognitive and visual development.
DHA is considered a neuro-nutrient, since it mainly deposits in very important areas of the brain, such as those in charge of the vision, attention, and learning process, which helps the nervous signals to increase their efficiency. Different studies have confirmed that DHA consumption in the diet — be it via breastfeeding or dietary supplements — is essential for the child’s development, as it contributes to their cognitive and visual development.
Today we know that a diet low in DHA brings about some consequences in the short run, such as delays in psychomotor and cognitive development, as well as alterations in the immune system. A study published by Plos One in June 2013 linked low DHA levels to deficient reading and memory, as well as to behavioural problems in school children. Another study published by the American Journal of Clinical Nutrition in August 2013 shows evidence that the children consuming an Omega 3 fats supplement since very early in life attained a better performance in their learning of rules and vocabulary as also in intelligence tests in ages between 3 and 5.
Omega 3 boosts neural development in the frontal lobe of the brain and improves brain circulation.
Some studies have shown low levels of Omega 3 fats in children with attention deficit hyperactivity disorder (ADHD) and learning difficulty related behaviour. Omega 3 fats have a great impact on brain health, since they keep up the dopamine levels in the brain, boost neural development in the frontal lobe, and improve brain circulation. According to a meta-analysis published in 2016 on the impact of EPA and DHA supplementation during pregnancy and/or childhood, it was evidenced that they are able to improve neural development. On a different publication of 2017 by The Journal of Neuroscience, the level of DHA in blood was compared to intake of fish. It was proved that group consuming more fish had a higher DHA level. The group with low DHA levels in blood exhibited a reduced functional connectivity in several brain areas related with attention. These data suggest that low DHA level in blood may affect cortical attention networks in developing children.
There is some clear evidence that DHA contributes in the right visual development as concluded by EFSA (European Food Safety Authority). In this study, a revisal was made of the association of the DHA levels and brain development and performance throughout life. Most of the data from study on humans points to the contribution of DHA in the optimal development of visual sharpness and also to the fact that it may have some specific effects on brain development during childhood. DHA levels may have some effect on early development both, during childhood and adult life, as well, which is suggestive of a relevant role in cognitive deterioration and could thus, too, be related to the most frequent psychiatric disorders.
A recent study published on the Journal of Public Health and Emergency including over 45,000 people through a 10-year follow-up has provided further evidence that Omega 3 fatty acids play a specific role in primary prevention of the coronary heart disease. These findings make a valuable contribution on the role of Omega 3 fatty acids in heart diseases and substantiate the recommendations to make them part of one’s daily diet.
In 2008, the American Journal of Clinical Nutrition published three studies on the role of EPA and Omega 3 fatty acids in elderly age population. The low concentrations of EPA and DHA revealed a higher risk of death due to any causes, as well as an accelerated cognitive deterioration.
Some other benefits of fish oil based supplements:
- It can reduce by up to a 50% the risk of dying of a sudden heart failure.
- It can help to normalize and regulate the triglycerides and cholesterol levels
- It can help improve children’s learning and behaviour.
Magnesium
The other vital nutrient is Magnesium. This mineral is related to more than 300 different enzymes which are responsible for the following:
- The production of ATP (Adenosine triphosphate) which is an energy molecule of the body
- The action of the heart muscle
- The proper formation of bones and teeth
- The relaxation of the blood vessels
- The proper functioning of the intestine
- The regulation of the levels sugar in blood
In some studies, an 80% Magnesium deficiency has been determined in the population. Magnesium benefits blood pressure and helps to avoid other cardiovascular diseases. One of the ways to optimize its levels is by taking organic green-leaf vegetables, nuts, and seeds.
Food being rich in Magnesium include algae, coriander, squash seeds, sugar-free powder cocoa, and almond butter. Due to the low presence of this mineral in the population, added to the difficulty in measuring its deficiency, its daily intake in the form of supplements is highly recommended.
Increasing the levels of vitamin D3 in the overall population would potentially help to prevent chronic diseases.
Vitamin D3
Another nutrient to be taken into account is Vitamin D3 which we mainly obtain from the sunlight. Increasing the levels of vitamin D3 in the overall population would potentially help to prevent chronic diseases costing every year almost a million deaths the world over. The incidence of several degenerative diseases could also be reduced by half.
It is to be noted that Vitamin D3 can help to fight infections like influenza, as it regulates the production of the genes that induce the immune system to attack and destroy bacteria and viruses. Many people are diagnosed with fibromyalgia, chronic fatigue syndrome, and osteoporosis, and it would be interesting to test them for Vitamin D3 in blood, since these are classic signs of its deficiency. Research estimate that there is a 50% Vitamin D3 deficiency in the overall population and that this measure could go as high as 70% in children. It is essential to check the levels of Vitamin D3 in blood during winter time, but also in summer when some deficiency may be experienced due to, among other reasons, the use of sun screens. It is also important to combine Vitamin D3 with Vitamin K2, for the latter takes charge of digesting the calcium where it is needed (as in the bones) and not in any other unrequired places, such as the blood vessels.
Contact:
Dr. Jorge Enrique Angel Manique
Photos: © Shutterstock
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