The Good Fat You Must Eat: The Benefits of DHA
(ARA) - You have probably heard that omega-3s are good for you, particularly the omega-3 fat DHA (docosahexaenoic acid). Surprisingly, despite all of the reported health benefits of DHA, the American population is not getting enough of this important nutrient. In fact, the U.S. has one of the lowest average intakes of DHA in the world, and children are particularly at risk.
DHA is an important nutrient in promoting good health; nerve cells in the brain and eyes need it to function normally. DHA is particularly important during the first two years of life and early childhood. Between birth and 5 years of age, the human brain increases approximately 3.5 times in mass. It is important that children consume adequate amounts of DHA in their diet to support this period of rapid brain and eye growth and development.
When it comes to DHA, a good diet is crucial. You must get DHA through foods since your body cannot make enough of it on its own. To understand this healthy fat better, nutrition and wellness expert, Monica Bearden, answers some common questions.
Why do we need DHA?
DHA is important to both adults and children for healthy nerve cells in the brain and eyes. In adults, DHA can protect against the development of a number of chronic diseases, such as Alzheimer's, cardiovascular disease and diabetes. In infants and children, DHA is essential for visual and cognitive development.
How much DHA do we need?
Adults should get a minimum of between 160 to 300 mg of DHA each day, according to the Dietary Reference Intakes and clinical studies. But American adults typically fall short, getting less than 50 percent of the recommended DHA intake each day. And while in the U.S. there are no formal guidelines established for DHA in children, some estimate that children should get at least 100 mg. Children also fall short and on average only get 40 to 50 mg per day.
Why are we not getting enough?
While the number of fortified foods available with DHA is increasing, it is sparse in our food supply. Children are especially at risk of a shortfall because when they are weaned from DHA-rich breast milk or infant formula, the foods and beverages that replace breast milk and formula are low in DHA, if they contain any at all. The main dietary source of DHA, fish, is not a staple of most kids' diets, and concerns about contaminants, as well as the rise in food allergies, have reduced children's fish intake even more.
Why should parents be concerned?
More than likely their child is not getting enough. Aside from needing DHA for normal brain and visual development, there is data to suggest that DHA deficiency is linked to learning difficulties and attention deficit hyperactivity disorder in children. Making sure their child has adequate DHA intake from before birth on into childhood is one small thing parents can do to help their child's growth and development.
What are good sources of DHA?
Good sources of DHA are cold-water fatty fish like canned salmon, canned tuna, wild Alaska sockeye or Alaska pink salmon. If you're not a fish lover, there are many foods on grocery store shelves that are fortified with a vegetarian form of DHA made from algae called life'sDHA. For example, you can now find yogurt, milk, juices, breads, soymilk and nutrition bars with this vegetarian DHA. Make sure to look for "DHA" on the labels of your food choices to make sure you are getting the right kind of omega-3. In addition, certain eggs now contain higher levels of DHA. Interestingly, the chickens are fed a specially fortified DHA diet, which results in DHA-rich eggs. You can also take and give your children DHA supplements, but talk with your family doctor before taking any supplements or giving them to your children.
(ARA) - You have probably heard that omega-3s are good for you, particularly the omega-3 fat DHA (docosahexaenoic acid). Surprisingly, despite all of the reported health benefits of DHA, the American population is not getting enough of this important nutrient. In fact, the U.S. has one of the lowest average intakes of DHA in the world, and children are particularly at risk.
DHA is an important nutrient in promoting good health; nerve cells in the brain and eyes need it to function normally. DHA is particularly important during the first two years of life and early childhood. Between birth and 5 years of age, the human brain increases approximately 3.5 times in mass. It is important that children consume adequate amounts of DHA in their diet to support this period of rapid brain and eye growth and development.
When it comes to DHA, a good diet is crucial. You must get DHA through foods since your body cannot make enough of it on its own. To understand this healthy fat better, nutrition and wellness expert, Monica Bearden, answers some common questions.
Why do we need DHA?
DHA is important to both adults and children for healthy nerve cells in the brain and eyes. In adults, DHA can protect against the development of a number of chronic diseases, such as Alzheimer's, cardiovascular disease and diabetes. In infants and children, DHA is essential for visual and cognitive development.
How much DHA do we need?
Adults should get a minimum of between 160 to 300 mg of DHA each day, according to the Dietary Reference Intakes and clinical studies. But American adults typically fall short, getting less than 50 percent of the recommended DHA intake each day. And while in the U.S. there are no formal guidelines established for DHA in children, some estimate that children should get at least 100 mg. Children also fall short and on average only get 40 to 50 mg per day.
Why are we not getting enough?
While the number of fortified foods available with DHA is increasing, it is sparse in our food supply. Children are especially at risk of a shortfall because when they are weaned from DHA-rich breast milk or infant formula, the foods and beverages that replace breast milk and formula are low in DHA, if they contain any at all. The main dietary source of DHA, fish, is not a staple of most kids' diets, and concerns about contaminants, as well as the rise in food allergies, have reduced children's fish intake even more.
Why should parents be concerned?
More than likely their child is not getting enough. Aside from needing DHA for normal brain and visual development, there is data to suggest that DHA deficiency is linked to learning difficulties and attention deficit hyperactivity disorder in children. Making sure their child has adequate DHA intake from before birth on into childhood is one small thing parents can do to help their child's growth and development.
What are good sources of DHA?
Good sources of DHA are cold-water fatty fish like canned salmon, canned tuna, wild Alaska sockeye or Alaska pink salmon. If you're not a fish lover, there are many foods on grocery store shelves that are fortified with a vegetarian form of DHA made from algae called life'sDHA. For example, you can now find yogurt, milk, juices, breads, soymilk and nutrition bars with this vegetarian DHA. Make sure to look for "DHA" on the labels of your food choices to make sure you are getting the right kind of omega-3. In addition, certain eggs now contain higher levels of DHA. Interestingly, the chickens are fed a specially fortified DHA diet, which results in DHA-rich eggs. You can also take and give your children DHA supplements, but talk with your family doctor before taking any supplements or giving them to your children.