Omega-3 Fatty Acids & Premature Babies: Vital Nutrients for Early Development
Omega-3 fatty acids play a crucial role in supporting premature babies during their early stages of life. In a previous blog, we discussed how the European Society for Paediatric Gastroenterology, Hepatology and Nutrition (ESPGHAN) has updated the feeding guidelines for preterm infants to include fatty acids. In this blog, we delve deeper into the importance of fatty acids, their role in our health, and their specific benefits for preterm infants.
Why Fatty Acids Are Essential for Our Health
Fatty acids are essential nutrients that our bodies cannot produce on their own, making it necessary to obtain them from food sources. Omega-3 fatty acids, in particular, play a significant role in health and immunity. These fatty acids are found in fish like salmon, mackerel, and tuna, as well as in plant sources such as flaxseed, walnuts, and leafy vegetables. Among the 11 types of omega-3 fatty acids, the five most important are LA (linoleic acid), ALA (alpha-linolenic acid), EPA (eicosapentaenoic acid), ARA (arachidonic acid), and DHA (docosahexaenoic acid).
- LA and ALA are predominantly found in plants.
- EPA, ARA, and DHA are mainly found in animal foods like fatty fish and eggs.
The Role of EPA and DHA in Development
EPA (Eicosapentaenoic Acid) and DHA (Docosahexaenoic Acid): These marine omega-3s are vital for brain and eye development. They significantly contribute to the formation of cell membranes and help regulate inflammation, which is crucial for the delicate neurological development of premature infants.
ALA (Alpha-Linolenic Acid): Found in plant sources, ALA can be converted to EPA and DHA in the body, though this conversion is not very efficient. ALA is an important alternative for individuals who cannot consume fish due to allergies or dietary preferences.
The Importance of Omega-3s for Premature Babies
Premature infants are particularly vulnerable and require optimal nutrition for their development. Omega-3 fatty acids, especially EPA and DHA, are crucial in supporting their neurological and visual development. These nutrients help in forming healthy cell membranes and regulating inflammation, which can be particularly beneficial given the delicate health of premature babies.
Mothers can also play a crucial role in their baby’s health by consuming foods rich in omega-3 fatty acids. By incorporating sources of EPA, DHA, and ALA into their diets, breastfeeding mothers can enhance the quality of their milk, ensuring that it is enriched with these essential nutrients. This not only supports the neurological and visual development of their preterm infants but also helps in forming healthy cell membranes and regulating inflammation, offering comprehensive benefits during this critical period of growth.
From where can you get these fatty acids?
Key Sources of Omega-3 Fatty Acids
- LA and ALA (Linoleic Acid and Alpha-Linolenic Acid)
- Flaxseed: High in ALA, it can be consumed as seeds, oil, or meal.
- Chia Seeds: A great plant-based source of ALA.
- Hemp Seeds: Contains ALA and other nutrients.
- Walnuts: Rich in ALA and can be eaten as a snack or added to meals.
- Soybeans: Available as whole beans, oil, or tofu, soybeans are a versatile source of ALA.
- Brussels Sprouts: A vegetable source of ALA.
- Omega-3 enriched eggs (also contain DHA).
- EPA (Eicosapentaenoic Acid)
- Salmon: One of the richest sources of EPA.
- Mackerel: High in both EPA and DHA.
- Sardines: Packed with EPA and DHA, often consumed canned.
- Herring: A good source of EPA, commonly smoked or pickled.
- Anchovies: Small fish rich in EPA, often used in sauces and salads.
- Rainbow Trout: Freshwater fish with high EPA content.
- Algae Oil: A vegetarian source of EPA, available as supplements.
- ARA (Arachidonic Acid)
- Chicken: A common source of ARA, found in both meat and eggs.
- Eggs: Especially from free-range chickens.
- Beef: Contains ARA, particularly in the liver.
- Pork: Another meat source of ARA.
- Fish Oil: Provides both EPA and ARA.
- Liver: Rich in ARA and other essential nutrients.
- DHA (Docosahexaenoic Acid)
- Salmon: High in DHA, beneficial for brain and eye health.
- Mackerel: Contains significant amounts of DHA.
- Sardines: Rich in both EPA and DHA.
- Herring: Good source of DHA.
- Anchovies: Packed with DHA, enhancing neurological development.
- Algae Oil: A plant-based DHA source, suitable for vegetarians and vegans.
- Tuna: Offers a substantial amount of DHA.
- Egg Yolks: Contain DHA, especially from omega-3 enriched eggs (also contain ALA).
The incorporation of fatty acids into the diets of premature infants is essential for their optimal growth and development. The updated ESPGHAN guidelines underscore the importance of these vital nutrients, particularly EPA and DHA, in supporting neurological and visual development, as well as maintaining healthy cell membranes and regulating inflammation. Ensuring that preterm infants receive an adequate supply of these fatty acids, either through breast milk, formula, or supplements, can lead to significant improvements in their early development and long-term health outcomes. Once the infant leaves NICU, parents should prioritize omega-3-rich foods and consult healthcare professionals to develop a nutrition plan that meets the specific needs of their infants, laying a strong foundation for their future well-being.
REFERENCES
National Institutes of Health. Omega-3 Fatty Acids: Fact Sheet for Health Professionals. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/
Harvard T.H. Chan School of Public Health. Omega-3 Fatty Acids: An Essential Contribution https://nutritionsource.hsph.harvard.edu/what-should-you-eat/fats-and-cholesterol/types-of-fat/omega-3-fats/
Mayo Clinic. Omega-3 in Fish: How Eating Fish Helps Your Heart https://nutritionsource.hsph.harvard.edu/what-should-you-eat/fats-and-cholesterol/types-of-fat/omega-3-fats/
Healthline. Omega-3-6-9 Fatty Acids: A Complete Overview https://www.healthline.com/nutrition/omega-3-6-9-overview
What are omega-3 fatty acids and what do they do? https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/
Intake of arachidonic acid-containing lipids in adult humans: Dietary surveys and clinical trials https://www.researchgate.net/figure/Content-of-ARA-and-the-other-fatty-acids-per-100-g-edible-portion-of-animal-foods_tbl1_332451857