Omega-3 fatty acids and early brain development
Omega-3 polyunsaturated fatty acids are particularly important in the diet of pregnant women and young children for two major reasons. Firstly, these fatty acids play a crucial role in cell building and the regulation of vital processes. Secondly, the human body cannot synthesize them on its own and is entirely dependent on dietary intake.
Importance of omega-3 fatty acids in prenatal development
During prenatal development, brain cells form at an astonishing rate of approximately 250,000 cells per minute. By the middle of pregnancy (around the twentieth week of fetal development), billions of neurons are already created.
The influence of a child’s nutrition on brain development is most significant during the prenatal period. Quality nutrition and good health are closely linked throughout life, but this connection is most pronounced in the early years. Poor nutrition can lead to weaker cognitive development, reduced attention and concentration, and lower success in later life. At birth, the brain reaches 70% of its adult size and 25% of its adult weight.
In the subsequent period, new brain cells (neurons) continue to form and migrate to their final destinations. Stimulated by external inputs, brain cells create connections (synapses), enabling them to communicate with each other. Given these rapid and complex processes of brain development, it is crucial to provide children with everything they need for optimal growth and development. The fastest brain growth in a human’s life occurs in the last trimester of pregnancy.
Sources of omega-3 fatty acids for pregnant women
During this period, it is advisable to avoid consuming long-lived predatory fish due to the higher concentration of mercury naturally found in the environment. Smaller oily fish, such as sardines, are an excellent source of omega-3 fatty acids. These fats are broken down in the body into docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). DHA makes up over 50% of the brain’s building material and about 65% of the retina. Besides being a structural component of the brain, these breakdown products of omega-3 fatty acids participate in complex processes of gene activation regulation by accessing DNA.
Thus, their importance in the complex processes of brain development is immense. In addition to consuming foods rich in these fats (good sources include olive oil, almonds, flaxseed, and hemp oil), it is recommended to take omega-3 supplements in the form of capsules or oil during the last trimester of pregnancy (when brain growth is the fastest) and breastfeeding. Recent studies have shown that taking omega-3 fatty acids during pregnancy significantly reduces the incidence of preterm births.
When it comes to brain health and creating optimal conditions for its growth and development, preterm birth presents numerous complications that can have adverse effects. Human milk contains about 30 times more DHA than the milk of other mammals.
By consuming omega-3 fatty acids, a mother can increase the concentration of DHA in her milk and replenish her reserves, which are significantly depleted after childbirth. The importance of these fats is such that all substitute milk formulas are additionally enriched with them.
Sources of omega-3 fatty acids
Sardines, trout, shrimp
Walnuts
Tofu
Eggs
Flax and chia seeds
Olive, almond, flaxseed, and hemp oil
Omega-3 and the immune system
The immune system is closely connected with the brain, so disorders in one system directly affect the functioning of the other. In the complex processes of mutual regulation, omega-3 fatty acids play a vital role. They can reduce the production of undesirable pro-inflammatory hormones (reducing the inflammatory response), strengthen the immune system, and help with allergies, rheumatism, psoriasis, and inflammatory bowel diseases.
A portion of children with autism has associated immune system issues, making it particularly important to prevent inflammation (e.g., they often have inflammatory bowel disease) to prevent inflammatory products from spreading through the blood to the brain and causing additional harm.
There are numerous reports in the literature about the therapeutic benefits of omega-3 fatty acids in children with learning difficulties, hyperactivity, autism spectrum disorders, and delayed speech development. However, these benefits have yet to be confirmed by studies that meet the strictest criteria of scientific research and conclusion.
