exist Foods that are best for the brain That others, helping their development, strengthening and correct functioning in both children and adults.
During pregnancy and the early postnatal stage of the human being, genetic factors are the ones that will delimit the destiny of the neurons and their migration the corresponding cerebral areas. They are also responsible for establishing and maintaining the central nervous system, determining the transmission of synaptic signals.
In parallel, the environment will also play an essential role modeling the establishment of neurons and their connections (synapses). It happens through processes such as neuronal proliferation and pruning that, as the individual develops, shapes the brain organization. This organization is dynamic, as it adapts to the experiences and the environment.
Many of these environmental factors that affect brain development trigger changes in gene expression by the so-called"epigenetic mechanisms".
In short, the brain of the baby at birth is prepared to capture stimuli, experiences and learning. However, how and what is learned is directly influenced by the environment (Rosales, Reznick & Zeisel, 2009). It is something left in the hands of the family and educators.
Why is nutrition necessary for the brain?
At this point, we would ask ourselves: how does food influence this process? Food would be one of the most important environmental factors since it entails access to environmental resources.
But it does not work like other aspects of the child's environment such as education, experiences or medical care. Nutrition, on the other hand, is capable of directly transforming the genetic structure and the expression or not of certain genetic factors.
This happens because the foods provide specific molecules that set the genes in motion, and these perform functions focused on brain growth and development.
Brain Works through the exchange of electrical potentials between neurons and the trip of these potentials through the Axons And synaptic clefts. All this is an energy expenditure, manifested by an increase in the need to ingest nutrients.
The defendants are mainly the hill, the iron, the folic acid , Zinc and special fats; Such as gangliosides and docosahexaenoic acid (DHA) (Rosales, Reznick & Zeisel, 2009). We will describe them in more detail later.
Both pregnant women and babies and children need adequate nutrition to enhance the development of the nervous system. In fact, pregnancy and Breastfeeding Are critical periods in the formation of the brain, as they lay the foundation for further motor, cognitive and socioemotional development.
If the children do not receive a correct intake of nutrients, the development of the aforementioned skills can be dangerous. Thus, children with developmental disabilities are likely to have neuropsychological and school performance problems, early school leaving, low-skilled jobs, and so on.
Incorrect fetal nutrition can be due to several factors, such as maternal diet, poverty, adolescent pregnancy and vascular problems of the uterus. During childhood, the causes may be poor family feeding practices or lack of both physical and economic access to adequate food (Prado & Dewey, 2012).
Early malnutrition can affect cognitive functions and brain productivity in the long term. Mainly through animal studies, it has been discovered that good nutrition is very important for neurodevelopment processes such as proliferation and myelination. These processes occur very rapidly during pregnancy and early childhood (Prado & Dewey, 2014).
We focus on these stages of life as the developing brain is much more vulnerable to poor nutrient intake. However, it is also known that there is a greater degree of cerebral plasticity in the small ones than in the adults (Georgieff, 2007).
Therefore, we can affirm that the feeding is fundamental since it will modulate the cerebral development of the individual.
How do nutrients work in the brain?
As we said, nutrition can have effects on gene expression in the brain. Food is related to the Epigenetic Because they alter histone acetylation.
Also substances like retinoic acid (the active component of vitamin A) act as growth factors, since this is linked to the morphogenesis of the central nervous system.
Other nutrients seem to have a facilitating function in the assimilation of new learning in the Cognitive functions . This happens because they contain basic components that form the cellular bodies and the synapses.
According to Georgieff (2007), the impact of excessive or poor nutrient intake on development will depend on timing, dose and duration. That is, the time and amount of existing nutrient deficit, in addition to the brain's need to receive a particular nutrient at a specific time.
It is essential to know that the nutritional effects in the brain not only cover the provision of specific substances, but also the synthesis and activation of growth factors.
It also appears to play a key role in preventing brain damage and the development of neuroprotective factors. As Keunen et al. (2014), nutrition could prevent future injuries. In addition, in infants born prematurely, inflammation and infection are common in the pathogenesis of the white matter lesion.
And if we use nutritional components that have anti-inflammatory and immunomodulatory effects, they can function as protective agents. On the other hand, nutrition can affect the intestinal microbiota, exerting beneficial effects on the developing brain.
For example, probiotic, prebiotic, and oligosaccharide foods may be potential candidates for neuroprotection.
In addition, the amino acid glutamine has been associated with a decrease in infectious morbidity in preterm infants.
What are these nutrients?
Over time, it has been shown that certain nutrients have more impact on brain development than others. These would consist of protein, energy, certain fats, vitamin A, iron, zinc, copper, selenium, choline, iodine, and folic acid.
Essential fatty acids
Mainly the long chain polyunsaturated n-3 and n-6, better known as Omega 3 Y Omega 6 Are essential for the development of nervous system Both in the fetal and postnatal periods.
They play an important role in neuronal growth, synaptic interaction and expression of genes responsible for regulating cell differentiation and proliferation. They also appear to enhance myelination (Georgieff, 2007).
In particular, the Docosahexaenoic acid (DHA), which is a fatty acid in the omega 3 series, appears to be a facilitator for good growth of the fetus and placenta. According to Uauy & Dangour (2006), children who received DHA supplements present significantly better scores in mental and psychomotor development; And its effect is increased when fed with breast milk.
In addition, it promotes proper maturation of the retina and visual cortex. It has even been observed that taking an extra amount of this substance may improve visual acuity.
In other studies; As Rosales, Reznick & Zeisel (2009) mention, specific fatty acids like DHA are important in the third trimester of pregnancy for the development of Synaptogenesis In the fetus.
Even its benefits are being considered in reducing the cognitive deterioration of aging, since at this stage of life DHA levels are lower.
There are studies that have found that fish consumption or fish oil supplements are associated with a lower risk of dementia and Alzheimer's disease. However, these data are still being investigated for confirmation.
Prolonged DHA is manifested by changes in the skin, visual problems and peripheral neuropathy.
What foods contain Omega 3?: Linseed oil or flax seed, blue fish, salmon, fish oil, chia seeds and nuts.
Which Omega 6 contain?: Eggs, soy, avocado, whole wheat bread and many of the vegetable oils.
Iron
It is a fundamental structural component of the hemoglobin , Which is responsible for transporting oxygen from the lungs to the rest of the body.
If the infant has insufficient amounts of iron, myelination, the synthesis of neurotransmitters (especially monoamines), and the energetic metabolism of hippocampus (Affecting memory) (Georgieff, 2007).
Infants with iron deficiency anemia (low hemoglobin production due to iron deficiency) are at risk of developing cognitive impairments in both the short and long term. It also relates to problems in motor and mental development, and poor school performance.
Some longitudinal studies show that children who had had anemia in the first two years of life continued to have cognitive deficits, social problems, inattention and difficulties in school aged 4 to 19 years.
In addition, these long-term effects seem to persist; Even if treatment with iron is received. For this, it is important that during pregnancy the adequate amount of iron is ingested (Prado & Dewey, 2012).
What foods contain iron?: Seafood, red meat, liver, poultry, vegetables Like lentils and Beans ; Green leafy vegetables such as spinach, sunflower seeds and peas.
In addition, for their correct absorption it is necessary to accompany these foods with others containing Vitamin C Such as orange, kiwi, broccoli, grapefruit, strawberries, peppers and tomatoes.
In this article You can know other foods rich in iron.
Zinc
It is the fourth most common ion in the brain. It participates in the structure and functions of this one thanks to its contribution in the synthesis of DNA and RNA, besides the metabolism of proteins, fats and carbohydrates.
Interestingly, to date in human studies there have been no positive effects on cognitive development by the administration of zinc supplements during the fetal stage or in infancy.
Studies suggest that zinc During pregnancy do not appear to improve motor or cognitive development. Although zinc supplements during childhood seem to have a positive effect on motor development, but not on cognitive ability.
However, it appears that the number of available studies is still relatively small and new quality studies are needed to assess this (Prado and Dewey, 2014).
What is evident is that it can not be absent: low levels of zinc can alter the development of the cerebellum, and the autonomic regulation of the nervous system and hippocampus (Georgieff, 2007). Specifically, zinc-deficient infants show less frequent preferential gaze behavior, indicating a malfunction of the hippocampus.
What foods contain it?: Seafood, pork, red meat, yeast, pumpkin seeds, dark chocolate with high percentage of cocoa, beans and nuts.
Iodo
It is useful for the synthesis of thyroid hormones, whose function is essential for the development of the central nervous system, including Neurogenesis , Neuronal migration, axonal and dendritic growth, as well as synaptogenesis and myelination.
Pregnant women with deficiency of this substance are likely to have low levels of thyroid hormones, which can lead to cretinism in the baby. This disorder can not be reversed, and is characterized by mental retardation, deafblindness and malformations.
In milder cases of iodine deficiency, intelligence quotient . However, these conditions can be prevented if the proper amount of iodine is ingested during pregnancy.
If we talk about iodine supplements in school-age children, the results on their effectiveness in neurodevelopment are not so obvious. More studies are needed to explore this (Prado & Dewey, 2014).
However, it is clear that iodine is absolutely necessary for the brain to develop in a healthy way, controlling it mainly in prenatal stages.
What foods do they contain?: One way to ingest it is to use iodized salt in meals. Other foods that contain it would be white fish such as cod, or algae.
Thiamine or vitamin B1
It participates in the development through several mechanisms, like the metabolism of the carbohydrates (that contributes to provide energy to the brain), and it establishes the formation and synaptic functions. When deficiency of this substance is present, neurological symptoms are likely to occur.
Deficits in language skills have been observed in children without thiamine (Prado & Dewey, 2012).
See more:
What foods contain thiamine?: Sunflower seeds, cereals, whole grain breads, rice, peas, soybeans, brewer's yeast, egg.
Like iron, vitamin C facilitates its absorption. Alcohol, on the other hand, inhibits it.
Copper
It is fundamental in the protein energy metabolism of the brain, the metabolism of the Dopamine , Antioxidant activity and cerebral accumulation of iron. It affects the adequate development of the vascular system, bones, tendons and connective tissue.
It seems that lack of copper does not seem to be a common problem in the fetus or in the human newborn, however, if this happens, the cerebellum is the structure that is most at risk. This may in the future cause difficulties in motor function, balance and coordination (Georgieff, 2007).
What foods contain it?: Liver, kidneys and other viscera, meats, whole grains, legumes and nuts.
According to Georgieff (2007), specific neuroimaging and behavioral tests are being developed to evaluate the effect of nutritional deficits on the nervous system in infants (less and less gestation time).
This way you can see how the lack of nutrients in the baby influences, detect it early to administer supplements and then follow up to observe the recovery.
As we see, much of an adequate brain development is in our hands. If we change our food and that of our children, we can encourage proper brain development.
And what other good foods for the brain do you know?
References
- Georgieff, M.K. (2007). Nutrition and the developing brain: nutrient priorities and measurement. American Journal of Clinical Nutrition, 2 (85).
- Iron deficiency anemia . (June 2, 2014). Obtained from Mayo Clinic.
- Keunen, K., Elburg, R.M., Bel, F & Benders M.J. (2015). Impact of nutrition on brain development and its neuroprotective implications following preterm birth. Pediatric Research: 77: 148-155.
- Prado, E. & Dewey K. (2012). Nutrition and brain development in early life. Alive & thrive, 4.
- Prado, E.L., & Dewey, K.G. (2014). Nutrition and brain development in early life. Nutrition Reviews, 72 (4), 267-284.
- Rosales, F.J., Reznick, J.S. And Zeisel S.H. (2009). Understanding the Role of Nutrition in the Brain & Behavioral Development of Toddlers and Preschool Children: Identifying and Overcoming Methodological Barriers. Nutr Neurosci. 12 (5): 190-202.
- Self nutrition data . (S.f.). Recovered on June 9, 2016, from Foods highest in Total Omega-3 fatty acids.
- Uauy, R. & Dangour A.D. (2006). Nutrition in Brain Development and Aging: Role of Essential Fatty Acids. Nutrition Reviews , 64: S24-S33.