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Eating for Brain Health

Eating for Brain Health. Produced by Sandra L. Owen, BSN, MEd, FASHA Clinical Instructor, Emerita Department, Kinesiology and Health College of Education Georgia State University. What does the brain need to stay healthy ?. It uses 1/5 of the body’s energy .

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Eating for Brain Health

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  1. Eating for Brain Health Produced by Sandra L. Owen, BSN, MEd, FASHA Clinical Instructor, EmeritaDepartment, Kinesiology and HealthCollege of EducationGeorgia State University

  2. What does the brain need to stay healthy? It uses 1/5 of the body’s energy It uses 1/4 of all oxygen inhaled It needs antioxidants to neutralize free radicals Therefore ,it needs a healthy food plan, minimal stress, and a smoke and pollutant free environment

  3. What is DHA- Omega 3? The brain’s primary structural fatty acid Helps brain monitor mood and memory A component of breast milk that promotes brain health in the infant It significantly improves the behavior of 4-12 year olds with ADHD In school children, it significantly improves reading and spelling skills

  4. What are the food sources and how much do children need? Sources : salmon, tuna, halibut, milk fortified with DHA-omega 3, whole grains , vegetables, fresh fruit and nuts (3 oz. salmon=600mg DHA-omega 3) These sources should be eaten at least 2 times a week Recommended amount for children 100-150mg of DHA-omega 3/day Most children take in only 20-50mg/day Tuna and salmon are limited due to mercury and PCB’s

  5. What are free radicals? Molecules produced during oxidation that are missing an electron They damage cells by taking cell electron What are antioxidants? Foods that neutralize free radicals by giving them an electron Fruits and vegetables that are good sources of Vitamin C and Vitamin E

  6. Food Labeling of polyunsaturated fats The FDA listing for foods highest in polyunsaturate, identifies trail mix as having 16gm per bag ( 1 gm=1000mg). Polyunsaturate fat content contains omega-3 yet typically, food labels don’t provide specific omega-3 information FDA labels a product as a good source of DHA if the product is at least 32mg. DHA/serving Talk to your physician or nutritionist about including Omega 3 DHA in your family meal planning

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