Is there a link between Omega-3 and Autism Spectrum disorder?

  One of the most commonly used complementary and alternative practices in children with autism spectrum disorder (ASD) is the supplementation of omega-3. Suggested benefits of these essential fatty acids include roles in cognition, brain development, visual acuity, ADHD, autism , behaviour and intelligence. Fish oil is considered an anti-inflammatory food. Fish oil is extracted from fish tissue and it usually comes from oily fish, such as trout, sardine, mackerel, herring, tuna, and anchovies. Yet it’s sometimes produced from the livers of other fish, as is the case of cod liver oil.

What is in omega 3 that makes it effective?

The main omega-3s in fish oil are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), and the omega-3 in plant sources is mainly alpha-linolenic acid (ALA). EPA and DHA have been shown to reduce inflammation and to improve cognition, behaviour and mood, which in turn could improve the symptoms of autism spectrum disorder (ASD) (1).

What is the difference between omega 3, omega 6 and omega 9?

When the three omegas are out of balance, it can actually lead to an increase of inflammation in the body. Here is a breakdown of the differences in omegas.

Omega 3	Omega 6	Omega 9
Essential fats that make up cell membranes (our body cannot create them, it needs to be consumed from our diet)	Essential fats that are used for energy	Not essential fats as our body can create them
Consists of EPA, DHA, ALA Reduces inflammation and boosts brain function which supports mental health	Fats can be pro-inflammatory	Eating omega 9 instead of saturated fats can have health benefits
Food sources : Fatty fish, chia and flax seeds, walnuts, hemp seeds	Food sources : Refined oils like soy bean and corn oil , pumpkin and sunflower seeds	Food sources : Olive oil , avocado oil, cashews, almonds

Can fish oil help with autism?

Kids with autism shouldn’t go on a special diet without seeing a registered dietitian first to ensure they’re getting enough nutrients and calories to thrive. There is promising research that indicates that children with autism have lower levels of omega 3 in the body than the general population (2).The brain is made up of about 60% fat, which points to the fact that fats are extremely important for brain development and functioning (3).Can fish oil Can fish oil help with autism?

Even though omega-3 supplements appeared to help children with autism in the current study, it is important to have a full dietary assessment before supplementing with fish oils.

Currently, as a result of lack of strong scientific evidence, we cannot make specific recommendations regarding dietary interventions for treatment of ASD.

By Jenaed Brodell, Registered Dietitian

References

(1)   Agostoni, C., Nobile, M., Ciappolino, V., Delvecchio, G., Tesei, A., Turolo, S., Crippa, A., Mazzocchi, A., Altamura, C. A., & Brambilla, P. (2017). The Role of Omega-3 Fatty Acids in Developmental Psychopathology: A Systematic Review on Early Psychosis, Autism, and ADHD. International journal of molecular sciences, 18(12), 2608. https://doi.org/10.3390/ijms18122608

(2)   Bent, S., Bertoglio, K., & Hendren, R. L. (2009). Omega-3 fatty acids for autistic spectrum disorder: a systematic review. Journal of autism and developmental disorders, 39(8), 1145–1154. https://doi.org/10.1007/s10803-009-0724-5

(3) Chang, C. Y., Ke, D. S., & Chen, J. Y. (2009). Essential fatty acids and human brain. Acta neurologica Taiwanica, 18(4), 231–241.

Blog Resource: https://nutritionsynergy.co.uk/omega3-autism/

Read More

March, the Nutrition Month

“During the month of March, everyone is invited to learn about making informed food choices and developing healthful eating and physical activity habits.”

With endless information coming from internet, social media or different magazines, this can expose you to a lot of information that can be misleading about nutrition and health. Luckily, dietitians are the most reliable sources of information.  They have a science degree in nutrition and they are regulated by a professional body which protects the public from receiving wrong or false advise. .  The month of March has been set to invite everyone to learn about making informed food choices and developing healthful eating and physical activity habits.

Healthy eating is about maintaining a balanced diet with diverse foods and nutrients for improved health and well-being. Around the same time as being conscious of what you consume, balanced eating is about enjoying your meal. In the UK we emphasize on the Eatwell Guide when advising the public regarding this matter. The guide shows the ideal proportion of each of the different food groups to include in your diet to help you be and stay healthy. Balance is the key word here, for instance, a high consumption of fruit and vegetables is recommended whereas processed foods high in sugar and salt are to be limited. You can enjoy a variety of foods but always keep in mind that “frequency” and “quantity” is key to follow an overall healthy eating pattern.

Additionally, cultures and food traditions shape what we eat, and you should make food choices based on your preferences and choose ingredients that compliment your beliefs and health needs. Food should be nourishing to protect ourselves from diseases. Hydration and adequate nutrition must be prioritized, while education and awareness should be made for patients who have nutritional challenges. Consultation with a Registered Dietitian (RD) can help you understand how to meet your personal nutritional goals. You will be getting personalized advices on the benefits of food and nutrition to improve physical and mental wellness.

Finally, Physical activity is an integral part that helps one shift to essential healthy changes. This must be taken into account to enable people to meet their health targets. Prioritizing physical activity will significantly reduce your risk of obesity and health complications associated with a sedentary lifestyle.   It is crucial to  aim to practice a physical activity for at least 30 minutes a day. You will be surprised on how much of an impact small changes can have over a long period of time.

Here is a challenge for you to try over the next month:

Eat a variety of nutritious foods every day:

plan healthy meals each week,

use a grocery list to shop for healthy ingredients,

plan healthy snacks for work

keep healthy ingredients on hand

Cook with fresh ingredients and try new flavours and taste

Share meals together as a family when possible

Do 30 minutes of physical activity everyday!

If you still need some help with receiving personalized nutrition advices, contact one of our dietitian specialist to help you reach your goals for good! 

Blog Resource: https://nutritionsynergy.co.uk/march-the-nutrition-month/

Read More

How can diet help boost fertility?

Would you like to know what foods to eat to boost your fertility and optimise the health of your future baby? In this blog post you’ll find the top nutrients you need to help your body prepare for pregnancy and give your baby a healthy head start.

Whether you’re at the stage where you’re thinking about having a baby, or you’ve been trying for a while, it’s a good idea to get yourself prepared as early on as possible.

Following a healthy, balanced, nutrient-rich diet in the pre-conception period will not only boost your chances of becoming pregnant, but it can also influence your pregnancy outcomes and the lifelong health of your baby.

So, let’s take a look at some of the key changes you may need to consider during the pre-conception period as a woman.

Folate

This vitamin is essential to support the healthy development of your baby’s neural tube, which is your baby’s brain and spinal cord, during the first 12 weeks of pregnancy. Therefore, it is crucial that you get plenty folate both before and during pregnancy.

Folic acid may also increase your chances of becoming pregnant. A study by Gaskins (2012), found that optimal folic acid intake may stimulate regular ovulation by increasing the progesterone levels needed for pregnancy.

Folate can be found in many foods, including green leafy vegetables (such as spinach and broccoli), avocados and lentils. However, folate is easily lost from your body, and low folate levels in women are common. Therefore, taking a supplement containing 400ug of folic acid at least 12 weeks before, and 12 weeks into pregnancy is essential.

Vitamin B12

This vitamin plays a key role in fertility. If you are deficient in vitamin B12, you may have difficulty becoming pregnant. Inadequate levels can cause changes in the blood which can in turn affect egg development and ovulation.

You can find vitamin B12 in any animal-based foods such as meat, poultry, fish, eggs and milk. If you follow a strict vegetarian or vegan diet, you will need to take a supplement. You can ask your GP to check your current levels, and a dietitian can recommend the most appropriate pre-conception supplement regime for you.

Vitamin D

Vitamin D is well known for its role in bone and immune health, but it also plays a key role in pre-conception health, where it supports hormone balance, ovulation, egg development and embryo quality.

 

Vitamin D is found in small amounts in foods such as oily fish, eggs and fortified foods. UV light from sunlight is the best source of vitamin D. Vitamin D deficiency is common, due to less time spent outdoors, (especially during the current COVID-19 pandemic) and when sunlight exposure is low during the winter months. A vitamin D intake of 10mcg (400UI) per day is recommended from the month of October to March and exposure to sunlight of at least 5-15 minutes/ day during the summer months is recommended to avoid deficiencies.

Iron

This mineral’s main role is to carry oxygen around our body, when iron levels are low, oxygen supply is decreased. If you have an iron deficiency (anaemia) it can leave you feeling exhausted and weak. Iron deficiency can also have a big impact on your fertility.

Researchers (Chavaro et al., 2006) have found that women with inadequate iron stores are more likely to suffer from anovulation (meaning they fail to ovulate). Furthermore, when our iron stores fall into an unhealthy range, there is insufficient oxygen delivery to our reproductive organs and this can affect egg quality.

It is crucial to make sure your iron levels are within the normal range during the preconception period to avoid ovulation issues and to help prevent anaemia once you become pregnant.

The best source of iron comes from lean red meat, but it is also found in chicken, fish, eggs, green leafy vegetables and legumes.

Zinc

Zinc is a trace mineral and has a number of functions, including assisting our immune system, regulating insulin and acting as a building block for new cells. It’s so important that your body has enough zinc in the pre-conception period to support rapid cell growth that is required for the health of your eggs, and for successful embryo development.

You can find zinc in a range of foods including beef, chicken, fish, oysters, milk, pulses, nuts and seeds.

Omega 3

Omega-3 is a type of fatty acid which has strong anti-inflammatory properties and is a powerhouse nutrient to include in your diet, particularly during the pre-conception period.

A study by Gaskins et al. (2018) found that diets rich in omega-3 fatty acids can improve fertility where they can reduce oxidative stress and improve egg quality. Additionally, omega 3, particularly the docosahexaenoic acid (DHA) type is vital for your baby’s brain and eye development.

Fish is the best source of omega 3, with oily fish such as salmon, trout, sardines and mackerel being excellent sources, fish should be eaten at least twice a week in a pre-conception diet. If you don’t eat fish, try to include the plant-based version of DHA which is found in walnuts, flaxseeds and chia seeds or consume a supplement.

If you’re looking for more personalised support to help you optimise your pre-conception diet and prepare your body for pregnancy, feel free to connect with our fertility dietitian expert who will personalise a plan for you.

Blog Resource: https://nutritionsynergy.co.uk/how-can-diet-help-boost-fertility/

Read More