In the last email we learnt that eating relatively more omega-3 rich foods and less omega-6 rich foods helps convert the plant form of omega-3 (ALA) into brain-building DHA.
As a fat moves ‘down the chain’ from ALA to DHA (refer to the image in the previous email) it becomes more and more ‘unsaturated’ with more ‘double bonds’. Think of these double bonds like flexible joints, allowing the fat to bend and fold in your highly flexible brain. It makes it more able to pass messages from one brain cell to the next. But those ‘double bonds’ can also be attacked by oxidants – think smoking, fried foods and pollution. These damage the fat and render it useless because it becomes stiff and can’t therefore do their job properly.
Why It Matters:
✔ Years ago, margarine was created by changing the structure of cheap vegetable oils to make them behave more like butter. This process, called hydrogenation, oxidises the double bonds and in doing so, it creates something called trans fats—a damaged form of fat that’s harmful to the body and brain.
✔ Trans fats were once common in junk food and processed snacks, though largely now phased out. However, trans fats can still form when foods are deep-fried at high temperatures—so it’s best to limit fried foods whenever you can.
Here are some positive cooking steps you can take to protect your child’s vital brain fats:
1. The first is to increase your child’s intake of ANTIOXIDANTS which is explained in detail in the Antioxidants domain. Vitamin E, a fat protective antioxidant and is added to omega-3 fish oil supplements to protect the omega-3 and is often included in multivitamins – see foodforthebrain.org/smartkidssupplements to find a good multi for your child. Raw nuts and fish also provide vitamin E.
2. The second is to decrease their intake of and generation of OXIDANTS by the way you prepare foods. Exposure to pollution, be it traffic or playgrounds by busy roads are other sources of oxidants worth minimising.
3. In terms of best to worst cooking methods they go from raw > steamed > poached> boiled > steam fried > baked > sautéed > stir fried> fried > deep fried> barbecued.
4. Microwaves are not great for heating foods containing healthy fats as they overheat and destroy fats. Not so bad for making a baked potato for example but don’t heat a piece of salmon in the microwave. You’ll be destroying that lovely omega-3.
5. Burning meat is not a good idea, this means anything that’s crispy. We know it’s delicious, but not nutritious.
6. Aim for half the vegetables you give your child as either raw or steamed. If you boil a food, such as vegetables, serve them ‘al denté’ meaning still with a crunch to preserve the nutrients.
7. Stir frying is different to frying in that the ingredients are essentially steamed rather than fried. The lower temperature of steaming doesn’t destroy nutrients to anything like the same extent that frying does.
8. An alternative to stir frying is steam-frying. This involves starting off by adding a fraction of olive oil, just enough to lightly coat the pan. Again, it is best to use a largely saturated fat like butter, coconut oil or olive oil, which is principally monounsaturated and has a higher smoke point. Warm the oil and add the ingredients. As soon as they are sizzling, after a couple of minutes, add two tablespoons of water or vegetable stock, or the sauce you are going to use and cook with the lid on. In this way vegetables can be ‘steam-fried’ using a fraction of the fat used in frying. A favourite for steam-frying is to add third soya sauce, a third lemon juice and a third water – about 2 tablespoons in a pan-full of chopped up veg. If you use coconut butter to coat the pan and add chunks of ginger and garlic, then you’ve got so much flavour your child will never miss the crispy parts!
How to Implement Change
Today’s Challenge: Give steam frying a go! Learning new cooking methods can be fun and give you an added boost to get your children involved in the cooking. Supervising them with hot cooking methods where necessary.
📌 Next email: How much vitamin D is enough?
Wishing you and your child the best of health and happiness,
The COGNITION for Smart Kids & Teens Team