Smart … intelligent … clever … it is what all parents want their children to be. If you knew that a particular food could make your child smarter, would you buy it? Your answer would probably be yes, but miracle ‘brain food’ may be more myth than reality. The real key to promoting optimum brain development and building a foundation for effective learning in your child is a healthy, well balanced diet with sufficient amounts of essential fatty acids.
Essential fatty acids cannot be synthesized or made by the body and must be supplied by the foods that we eat. Therefore, you need to understand what essential fatty acids are, why your child needs them and how to ensure that he gets the appropriate amounts.
BOOSTING BRAIN & EYE FUNCTION
The two most important dietary essential fatty acids in brain development and function are omega-3 and omega-6 fatty acids. Omega-3 and omega-6 are actually major components of your child’s brain cell membranes. They also make up an important part of the enzymes within cell membranes, which allow the membranes to transport nutrients in and out of the cells. Because these two essential fatty acids make up such a major part of your child’s brain, a deficiency of these fats in his diet could lead to compromised brain development.
Did you know that the retina of the eye contains a high concentration of the fatty acid DHA (docosahexaenoic acid)? Therefore, the more appropriate the type and amount of fats in your child’s diet, the better the development of his eyes. And since many children are visual learners, better vision means better learning!
TWO SMART FATS
Omega-3 fatty acids include alpha-linolenic acid (ALA), which is converted into eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). This group of fatty acids supports a healthy cardiovascular system and is essential for optimum brain growth and function.
Omega-6 fatty acids include linoleic acid (LA), which is converted into gamma linolenic acid (GLA) and conjugated linolenic acid (CLA), which support a healthy immune system.
An appropriate balance of omega-3 and omega-6 in your child’s diet ensures proper development of the brain and central nervous system.
Total amount of dietary fats your child should be consuming each day
| Gender | 1 – 3 years | 4 – 6 years |
|---|---|---|
| Boys | 27 – 38 g/day | 30 – 45 g/day |
| Girls | 25 – 35 g/day | 29 – 43 g/day |
* Source Recommended Nutrient Intakes for Malaysia (RNI), Malaysia, 2005
NATURAL SOURCES OF SMART FATS
Omega-3 can be found in soybean, nuts and fatty fish such as tuna, trout and salmon while omega-6 in nuts, corn, sunflower and safflower oils, seed and vegetable oils as well as legumes. Milk is an essential part of every growing child’s diet, so ensure that your child’s milk contains adequate amounts of omega-3 and omega-6. Read the nutrition label to ensure that it contains ingredients rich in these fats.
GOOD FATS FOR MY PICKY EATER?
If your child is a picky eater and is not eating a varied, balanced diet, he may become deficient not only in essential fatty acids but other important nutrients he needs for proper growth and development. Try, as much as possible, to incorporate foods that are rich in omega fats into the foods he is willing to eat. For instance, sneak in some pulses, taufu and fish if you have to!
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