The Power of Omega-3s and Antioxidants:
Why They Matter and What to Eat
At Brain Balance, we work to optimize brain health and development through a holistic, and comprehensive approach. By implementing a program to support overall brain health and performance, there can be an impact on not only current symptoms but on all domains of brain health. The domains of brain health include; social, emotional, behavioral, sensory, motor, and cognitive development. Healthy nutrition is a key element to each of these domains! This is why nutrition is a critical aspect of every Brain Balance program.
Nutrition can be complex and overwhelming. That’s why we have a team of registered dietitians and degreed nutritionists to provide families with the education and help they need to make incremental improvements in their overall nutrition.
For development and performance, the brain requires key nutrients and the right fuel. Two important nutrients that are easy to overlook and underestimate are omega-3s and antioxidants.
Omega-3s are “essential” fatty acids that our bodies need but can’t make on their own. We must rely on our diet to consume this fatty acid. The consumption of omega-3s are critical to brain development and functions, including attention, memory, and behavior.
Omega-3s consist of two main parts, DHA and EPA. DHA makes up nearly all of the omega-3s found in the brain, and is 25% of the total fat in the brain’s gray matter - the neurons in the brain that help us process information, think, and act. DHA can be found at higher concentrations in areas of the brain involved in learning, memory, and attention, and is also involved in the development of the brain and eyes. When DHA is low in early development, there has been a correlation with challenges with cognition, attention, and behavior. DHA helps to provide structure for brain cells and helps the brain cells communicate. EPA, the other main component of Omega-3s is helpful in reducing inflammation, and has also been shown to help regulate mood and protect the brain and heart.
Antioxidants are another critical nutrient to consume to support and protect the brain for optimal brain health. The brain is highly susceptible to oxidative stress, which is damage that can be caused to cells based on how things break down and are absorbed. Antioxidants reduce the remnants that can cause damage and wreak havoc in the brain. Antioxidants are also known to be protective of the brain, and can stimulate blood flow and encourage neuron and blood vessel growth in parts of the brain involved in memory and learning. Vitamin E is one example of an antioxidant that helps preserve brain function and protect against neuronal degeneration.
Here is a list of some delicious, brain-boosting snacks containing the antioxidants and omega’s 3s needed for development, protection and performance:
- Avocado Toast - Avocados are rich in monounsaturated fatty acids that improve our cognitive function and lower inflammation. Pair that with whole-grain gluten-free bread, drizzle a little bit of olive oil, salt, and pepper and you have a tasty brain-boosting snack.
- Salmon Burgers - While not all kids appreciate fish, serving fish in the form of a patty with a bun and favorite condiments can feel more familiar. Be sure to read the ingredients to avoid fillers and preservatives - or make your own!
- Chia Seed Sprinkles - Make sprinkles fun! Putting chia seeds in a container with a sprinkle lid, and letting kids decide when, and how much to shake on to their foods can increase their willingness to add this omega-3 rich food to daily dishes. Adding chia seeds to smoothies, oatmeal, and even on a burger can be a quick and easy way to bump up the nutrient value of a snack or meal.
- Tuna Salad - Tuna is a great option for (healthy) fatty fish. Pair it with some whole-grains for a perfect mid-day snack!
- Green Smoothie - Smoothies can be a great way to get in some extra fruits and vegetables into our day. Add some nut-butter, avocado, chia or flaxseed for an added omega-3 and vitamin E boost. For our picky eaters, you can try freezing them in popsicle molds for a fun, refreshing twist!
- Kale Chips - Green, leafy vegetables are loaded with so many wonderful vitamins and minerals, including vitamin E. What better way to eat them than in chip form! Just toss them in some olive oil, salt, and pepper to taste.
- Apple Slices with Almond Butter (or any nut butter of your liking!) - Apples are rich in many vitamins and minerals, and almond butter, is rich in vitamin E and omega-3’s, which can help slow the release of naturally occurring sugar and prevent a blood sugar spike.
- Homemade Trail Mix - You can mix and match different dried fruits with nuts and seeds of your choice. Add some cacao nibs for another antioxidant boost.
Dark Chocolate Almond and Berry Clusters
Cocoa and berries are rich in antioxidants and whole almonds are rich in omega-3s and fiber. This is a perfect brain boosting sweet treat!
Ingredients
- 1 cup Dark Chocolate (Enjoy Life is a trustworthy brand)
- 2 cups Fresh Blueberries
- 1/4 cup Chopped Pecans
Directions- Line a baking sheet with parchment or wax paper.- Melt the dark chocolate chips in a microwave-safe dish. Cook for 3 minutes at 50% power. - Stir the blueberries into the melted dark chocolate.- Using a soup-spoon (or something of a similar size), spoon clumps of the melted dark chocolate and blueberries onto the parchment paper-lined baking sheet.- Sprinkle each cluster with the almonds or nut of choice.- Place in refrigerator for approximately 30 minutes to set. Plate and enjoy!
*Will keep in an airtight container in the refrigerator for about one week
About Balance 360 Nutrition
Balance 360 nutrition focuses on research-backed recommendations to optimize brain health, development and performance. By providing education and support around our pillars of nutrition we empower you to set a foundation of a brain-healthy lifestyle. Through one-on-one meetings with our nutrition experts we meet you where you are and help you set realistic, achievable goals to elevate your brain health.
Our primary areas of focus consist of fuel, hydration and reducing systemic inflammation. Fuel provides our bodies and brains the nutrients needed to function at an optimal level. Proper hydration affects every cell in our bodies. We work to identify and minimize common dietary drivers of inflammation including added sugars, ultra-processed foods, dyes and artificial sweeteners.
Sources:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4445595/
https://www.medicalnewstoday.com/articles/324044.php
https://fedandfit.com/dark-chocolate-blueberry-clusters/
