Dyslexia, also known as reading disorder, is characterized by trouble with reading despite normal intelligence. Different people are affected to varying degrees. Problems may include difficulties in spelling words, reading quickly, writing words, 'sounding out' words in the head, pronouncing words when reading aloud and understanding what one reads. Often these difficulties are first noticed at school. When someone who previously could read loses their ability, it is known as 'alexia'. The difficulties ...

dyslexia

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Author: Rositsa Tashkova, Master of Molecular Biology and Microbiology

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In recent years, omega-3 fatty acids have gained huge popularity due to their numerous health benefits. They are widespread in nature, being an important part of lipid metabolism of animals and playing a significant role in human health.

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The three types of omega-3 fatty acids involved in human physiology are α-linolenic acid (ALA), which is of plant origin, and eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) - well known as fish oil.

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It is curious that fish do not actually produce omega-3 fatty acids, but instead accumulate them in their body by consuming either microalgae or prey that has accumulated omega-3 fatty acids itself.

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But for the same reason these fish also accumulate larger amounts of heavy metals (mercury), and this is the reason why they are not recommended for pregnant women and nursing mothers, although it is for them that omega-3 fatty acids are of particular importance.

Omega-3-fatty-are-important-for-children's-brain-development

Omega-3 fatty are important for children's brain development

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Omega-3 and omega-6 fatty acids are the main polyunsaturated fatty acids that play a central role in brain development.

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The accumulation of omega-3 fatty acids in the brain occurs during intrauterine development and until the age of 3, and then accumulated high levels persist throughout life.

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The accumulation of omega-3 fatty acids in cell membranes contributes to enhanced information processing and thus to better problem-solving ability, increased attention of children and improved mental abilities.

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Unfortunately, insufficient intake of omega-3 fatty acids leads to brain damage. Inadequate or unbalanced intake of fatty acids can lead to nervous development disorders such as attention deficit hyperactivity syndrome (ADHD), dyslexia and autism spectrum disorders.

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Which foods boost children's brain development since conception

Omega-3-fatty-acids-and-the-immune-system

Omega-3 fatty acids and the immune system

Omega-3-fatty-acids-and-the-immune-system_1_0

According to a 2010 study, [<a href="https://www.bioseek.eu/en/eng/research/pubmed/Is_there_a_role_for_fatty_acids_in_early_life_programming_of_the_immune_system_20462467" target="_blank" rel="noopener">ref.2</a>], the intake of fish oil from pregnant women is associated with immunological changes in umbilical cord blood and can suppress the appearance of sensitivity to common food allergens and reduce the frequency and severity of atopic dermatitis in the first year of life.

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According to scientists, this effect can last until adolescence with a decrease in the appearance or severity of eczema, hay fever and asthma. Taking fish oil in early childhood can reduce the risk of developing some allergies.

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Moreover, studies show that getting enough omega-3 in the first year of life is associated with a reduced risk of developing many autoimmune diseases, including <a href="/p/vsichko_za_diabiet_tip_1_na_iedno_miasto_751da342_2d55_43af_ae7f_1e1c89cd3800" target="_blank" rel="noreferrer">type 1 diabetes</a>, autoimmune diabetes and <a href="/p/17_dostpni_bilki_v_pomoshch_na_stradashchitie_ot_mnozhiestviena_sklieroza_e283f90a_9560_4d6e_9921_d3260c14b70c" target="_blank" rel="noreferrer">multiple sclerosis</a>.

Omega-3-fatty-acids-and-the-immune-system_1_4

Herbs for autoimmune disease sufferers and transplant patients

Read more about autoimmune diseases in the article .

Omega-3-fatty-acids-for-healthy-skin-and-shiny-hair

Omega-3 fatty acids for healthy skin and shiny hair

Omega-3-fatty-acids-for-healthy-skin-and-shiny-hair_2_0

Omega-3 fatty acids, and in particular those of animal origin (EPA and DHA) are important for preserving the vitality of the skin, its hydration, slowing down the appearance of wrinkles, exerting some protection from the harmful influence of the sun, suppressing inflammation and fighting acne.

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Omega-3 deficiency can lead to dry, flaky skin and <a href="/p/ima_li_kak_da_sie_otrviem_ot_prkhota_s_prirodni_i_domashni_sriedstva_3b2eced3_a536_44af_b118_36ef5e12651f" target="_blank" rel="noreferrer">dandruff</a>.

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Balanced intake of omega-3 fatty acids has a beneficial effect on the structure of hair follicles and sebaceous glands. Eating foods that contain a lot of omega-3 can improve the health of the scalp and <a href="../profile/kak_da_sie_ghrizhim_za_kosata_i_kozhata_priez_liatoto_ee15e793_d026_4c68_be48_1f22c7e6e8d5" target="_blank" rel="noopener">strengthen the hair</a>.<a href="/p/kak_da_sie_ghrizhim_za_kosata_i_kozhata_priez_liatoto_ee15e793_d026_4c68_be48_1f22c7e6e8d5" target="_blank" rel="noreferrer"></a>

Omega-3-fatty-acids-for-healthy-skin-and-shiny-hair_2_3

Omega-3-fatty-for-multiple-sclerosis-sufferers

Omega-3 fatty for multiple sclerosis sufferers

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According to a 2019 overview [<a href="https://www.bioseek.eu/en/eng/research/pubmed/Effect_of_omega_3_fatty_acids_and_fish_oil_supplementation_on_multiple_sclerosis_a_systematic_review_31462182" target="_blank" rel="noopener">ref.3</a>], omega-3 and fish oil supplements (EPA, DPA and DHA) have beneficial effects on reducing relapse rates, inflammatory markers and improving the quality of life of patients with multiple sclerosis.

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In 2013, a study was conducted among more than 2,400 patients with multiple sclerosis who were asked to provide information about: MS type, relapse rate, impairment, quality of life, fish consumption rate and omega-3 supplements, including type and dose. Those who consumed fish more frequently and those who took omega-3 supplements had significantly better quality of life and fewer disabilities.

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Greater fish consumption was noticeably associated with a better condition of multiple sclerosis sufferers. There is also a tendency to less frequent recurrences and reduced activity of the disease. The addition of linseed oil was also associated with more than 60% lower recurrence rates in the previous 12 months. [<a href="https://www.bioseek.eu/en/eng/research/pubmed/Association_of_fish_consumption_and_3_supplementation_with_quality_of_life_disability_and_disease_activity_in_an_international_cohort_of_people_with_multiple_sclerosis_23713615" target="_blank" rel="noopener">ref.5</a>]

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Omega-3-fatty-acids'-anti-inflammatory-effect-may-help-autoimmune-disease-sufferers

Omega-3 fatty acids' anti-inflammatory effect may help autoimmune disease sufferers

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Among fatty acids, it is omega-3 polyunsaturated fatty acids that possess the most powerful immunomodulating properties, and among the types of omega-3s, those in fish oil (EPA and DHA), are more powerful from a biological point of view than alpha-linolic acid (ALA), which has a plant origin.

Omega-3-fatty-acids'-anti-inflammatory-effect-may-help-autoimmune-disease-sufferers_4_1

Omega-3 fatty acids have anti-inflammatory properties and can therefore be useful in the treatment of inflammatory and autoimmune diseases. Ischemic <a href="../profile/bilki_za_zdravo_srtsie_chast_1_bdd3a061_589a_402f_846f_042cbc215d6e" target="_blank" rel="noopener">heart disease</a>, severe <a href="../profile/sliedrodilnata_diepriesiia_kakvi_sa_simptomitie_kolko_vriemie_prodlzhava_i_kak_da_izlieziem_ot_nieia_923461ac_bd42_43a6_ae10_755d4216e930" target="_blank" rel="noopener">depression</a>, <a href="/p/10_liubopitni_fakta_za_starieienieto_i_kak_da_gho_zabavim_359c758c_61cf_45c5_9da2_e588e3e54d79" target="_blank" rel="noreferrer">aging</a> <a href="/p/sliedrodilnata_diepriesiia_kakvi_sa_simptomitie_kolko_vriemie_prodlzhava_i_kak_da_izlieziem_ot_nieia_923461ac_bd42_43a6_ae10_755d4216e930" target="_blank" rel="noreferrer"></a>and cancer are characterized by an increased level of interleukin-1 (IL-1) - cytokine, which provokes inflammation.

Omega-3-fatty-acids'-anti-inflammatory-effect-may-help-autoimmune-disease-sufferers_4_2

Similarly, arthritis, <a href="/p/kakvo_ie_boliest_na_kron_i_kak_sie_diaghnostitsira_f1bbb289_7915_4718_983b_21a0ff00feaa" target="_blank" rel="noreferrer">Crohn's disease </a>, ulcerative colitis and lupus erythematosus are autoimmune diseases, characterized by a high level of IL-1 and pro-inflammatory leukotriene 4 (LTB4).

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There are a number of clinical trials evaluating the benefits of dietary fish oil supplements in some inflammatory and autoimmune diseases in humans, including rheumatoid arthritis, Crohn's disease, ulcerative colitis, <a href="/p/psoriazis_i_psoriatichien_artrit_sshchnost_prichini_i_liechieniie_646d5c4e_2d56_4246_894b_bd4b98ec5d3c" target="_blank" rel="noreferrer">psoriasis</a>, lupus erythematosus, <a href="/p/novi_podkhodi_za_liechieniie_na_mnozhiestviena_sklieroza_v_ievropa_753863ec_1354_4180_85ad_404aabc37138" target="_blank" rel="noreferrer"> multiple sclerosis</a> and <a href="/p/6_bilki_koito_shchie_pomoghnat_na_stradashchitie_ot_mighriena_5f9f41dd_4a26_479a_b23f_06bf63bc6557" target="_blank" rel="noreferrer">migraine headaches</a>.

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Many of the placebo-controlled studies of fish oil in chronic inflammatory diseases reveal a significant benefit, including reduced activity of the disease and reduced need to use anti-inflammatory drugs. [<a href="https://www.tandfonline.com/doi/abs/10.1080/07315724.2002.10719248" target="_blank" rel="noopener">ref.4</a>]

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Omega-3-fatty-acids-may-help-against-depression-and-other-psychiatric-illnesses

Omega-3 fatty acids may help against depression and other psychiatric illnesses

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Some studies support the thesis that taking omega-3 fatty acids, especially EPA and DHA, has a protective effect in mood disorders such as depression and bipolar disorder.

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The benefit of single-polar and bipolar depression is statistically significant. There is less evidence of the benefit of omega-3 for schizophrenia sufferers.

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The health benefits of omega-3 fatty acids can be especially important for patients with mental disorders, since they are more often heavy smokers and suffer from obesity, as well as negative side effects on metabolism by some psychotropic drugs. [<a href="https://www.bioseek.eu/en/eng/research/pubmed/Omega_3_fatty_acids_evidence_basis_for_treatment_and_future_research_in_psychiatry_17194275" target="_blank" rel="noopener">ref.6</a>]

Omega-3-may-reduce-cancer-risk

Omega-3 may reduce cancer risk

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Some studies have shown that people who consume a lot of omega-3 have up to a 55% lower risk of colorectal cancer [<a href="https://academic.oup.com/aje/article/166/2/181/98730" target="_blank" rel="noopener">ref.7</a>], as well as a reduced risk of prostate cancer in men and breast cancer in women.

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Other-benefits-of-omega-3-fatty-acids

Other benefits of omega-3 fatty acids

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Many more benefits of omega-3 fatty acid intake have been identified. Here we will only mention them:

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<ul>
<li style="font-weight: 400;" aria-level="1">May improve mental state as you get older and in Alzheimer's disease;</li>
<li style="font-weight: 400;" aria-level="1">May reduce the symptoms of metabolic syndrome;</li>
<li style="font-weight: 400;" aria-level="1">May reduce the symptoms of children with attention deficit hyperactivity disorder;</li>
<li style="font-weight: 400;" aria-level="1">May lower the risk of cardiovascular disease;</li>
<li style="font-weight: 400;" aria-level="1">May improve eye health;</li>
<li style="font-weight: 400;" aria-level="1">May help against asthma in children;</li>
<li style="font-weight: 400;" aria-level="1">May improve <a href="/p/koi_bilki_podobriavat_zdravinata_na_kostitie_pri_ostieoporoza" target="_blank" rel="noreferrer">bone</a> and joint health;</li>
<li style="font-weight: 400;" aria-level="1">They can improve <a href="/p/trievozhnost_i_biezsniie_kakvo_priedlagha_prirodata_eef882c6_b669_4aea_9d2d_1e11852fbcfe" target="_blank" rel="noreferrer">sleep.</a></li>
</ul>

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Foods-that-contain-the-most-omega-3-fatty-acids

Foods that contain the most omega-3 fatty acids

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Foods of animal origin that are rich in omega-3 fatty acids (EPA, DHA per 100 g product) are:

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<ul>
<li style="font-weight: 400;" aria-level="1">Salmon: 4.0 grams EPA and DHA;</li>
<li style="font-weight: 400;" aria-level="1">Mackerel: 3.0 grams EPA and DHA;</li>
<li style="font-weight: 400;" aria-level="1">Sardines: 2.2 grams EPA and DHA;</li>
<li style="font-weight: 400;" aria-level="1">Anchovies: 1.0 grams EPA and DHA;</li>
<li style="font-weight: 400;" aria-level="1">Cod liver fish oil - available in the form of capsules with different omega-3 content;</li>
<li style="font-weight: 400;" aria-level="1">Yogurt.</li>
</ul>

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Concerns about mercury shouldn't stop you&nbsp;from eating fish - or taking fish oil supplements.

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The presence of mercury in fish is not a problem unless you are pregnant or breast-feeding. In these cases, you can choose fish with low mercury content and high omega-3 content, such as: salmon, sardines, trout and canned tuna.

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Foods of plant origin that are rich in omega-3 fatty acids (ALA per 100 g product) are:

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<ul>
<li style="font-weight: 400;" aria-level="1">Linseed (flaxseed): 22.8 grams ALA;</li>
<li style="font-weight: 400;" aria-level="1">Hemp seed: 9.3 grams ALA, contains omega-3 and omega-6 in optimal ratio;</li>
<li style="font-weight: 400;" aria-level="1">Walnuts: 9 grams ALA;</li>
<li style="font-weight: 400;" aria-level="1">Perilla oil - 1 tbsp contains about 9 grams of ALA;</li>
<li style="font-weight: 400;" aria-level="1">Chia seeds: 5.8 grams ALA;</li>
<li style="font-weight: 400;" aria-level="1">Brussels sprouts: 100 mg ALA;</li>
<li style="font-weight: 400;" aria-level="1">Algae oil: available in the form of soft gel capsules, which usually contain 400–500 mg of DHA and EPA. The daily recommended dose of DHA+EPA is 300–900 mg.</li>
</ul>

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It is good to keep in mind that ALA are not so active in the body and in order to have the same health benefits, they should be converted into the two other forms of omega-3 fatty acids - eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

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Unfortunately, the body's ability to convert ALA into EPA and DHA is limited. Only about 5% of ALA is converted into EPA, while less than 0.5% is converted into DHA.

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Moreover, the omega-6 to omega-3 ratio in the body is also very important, since a diet low in omega-3, but high in omega-6 can increase inflammation and the risk of disease.

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Omega-3 fatty acids have many health benefits, and the most suitable way to obtain them is through regular consumption of delicious fish, seafood, walnuts, linseed. Balanced and varied nutrition is the best medicine.

Omega-3 fatty acids: health benefits and sources

https://d20hztklr4qnvi.cloudfront.net/39024984-92e9-442f-96aa-8e108a16ba26_middle.jpg

 Omega-3 fatty acids: health benefits and sources

Rositsa Tashkova-Kacharova

Author: Rositsa Tashkova, Master of Molecular Biology and Microbiology

It is no secret to anyone that the first years of our lives, our childhood, are critical to shaping us as individuals, to our health and even our mental abilities. This process begins with our conception, and the most important for the brain are the first 3 years.<a href="../c/nutrition_during_pregnancy" target="_blank" rel="noopener"></a>

The factors that determine a child's mental development are many. It has already been shown that physical activity and food are among the most significant of them. As for physical activity, it has been found that both sporadic and prolonged periods of activity have a beneficial effect on the child's mental development and ability to learn. [<a href="https://www.bioseek.eu/bg/eng/research/pubmed/The_relationship_between_physical_activity_and_diet_and_young_children_s_cognitive_development_A_systematic_review_27419040" target="_blank" rel="noopener">ref. 1</a>]

But in this article we will focus on foods, which have been found to have great importance for the development of these abilities in children, and also in adults.

In this article you will read about:

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<ul>
<li>Western style diet</li>
<li>Foods rich in polyunsaturated fatty acids: Omega-3 and Omega-6</li>
<li>Foods rich in zinc</li>
<li>Iron-rich foods</li>
<li>Iodine-rich foods</li>
<li>Foods rich in vitamin B12</li>
<li>Foods rich in vitamin D</li>
</ul>

Western-style-diet-is-no-good

Western style diet is no good

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Studies in older children and adults have found that the "Western diet", which is known for its high content of saturated fats and refined sugars, may impair cognitive (mental) abilities and learning ability, possibly through its association with inflammation, oxidative stress, gut <a href="/p/zashcho_chrievniiat_mikrobiom_ie_tolkova_vazhien_za_nas_i_nashieto_biebie_f1c8c877_5195_4564_831e_1e2eef76df59" target="_blank" rel="noreferrer"></a> microbiome and hippocampus [<a href="https://www.bioseek.eu/bg/eng/research/pubmed/Western_diet_is_associated_with_a_smaller_hippocampus_a_longitudinal_investigation_26349802" target="_blank" rel="noopener">ref. 2</a>].

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However, the relationship between diet and cognitive development in young children largely focuses on nutrient deficiencies, such as vitamin B. And this deficiency interferes with key cognitive processes.

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However, the role of specific nutrients is important and it is believed that early exposure to unhealthy dietary patterns (low in nutrients and high in sugars and saturated fats) negatively affects children's mental development.

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It is possible that a healthier diet - a menu rich in fruits and vegetables, <a href="https://www.healthline.com/nutrition/lean-protein-foods#section14" target="_blank" rel="noopener">"lean proteins"</a> [ref. 3] and whole grains, promote cognitive ability through changes in cellular processes, neuroplasticity or <a href="/p/iepighienietikata_ili_kak_nachint_na_zhivot_upravliava_ghienitie_ni_8ec805d0_069f_4823_89cd_c55d051a9610" target="_blank" rel="noreferrer">epigenetic mechanisms</a> [ref. 4].

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It seems that an unhealthy diet limits the optimal development of the brain. And the typical diet of children worldwide is suboptimal, with calories usually coming from solid fats and added sugars, including high-fat milk, fatty meats and cheeses, cereals, fruit and carbonated beverages, and candy.

Polyunsaturated-fatty-acids:-Omega-3-and-Omega-6

Polyunsaturated fatty acids: Omega-3 and Omega-6

Polyunsaturated-fatty-acids:-Omega-3-and-Omega-6_1_0

What are essential fatty acids? This term refers to those polyunsaturated fatty acids that must be provided by food, since they cannot be synthesized in the body, but are still necessary for health.

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As we know, the brain is a rich in lipids (fat) organ. Essential fatty acids are its vital structural components, without which brain cells cannot function optimally. Thus, the provision of fatty acids is of paramount importance for the functioning of the nervous tissue.

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Omega-3 and Omega-6 (n-3 docosahexaic acid or DHA and n-6 fatty acids) are the main polyunsaturated fatty acids that play a central role in brain development.

Polyunsaturated-fatty-acids:-Omega-3-and-Omega-6_1_3

The accumulation of DHA in the brain occurs during intrautere development and up to 3 years of age, and then accumulated high levels persist throughout life [<a href="https://www.bioseek.eu/bg/eng/research/pubmed/DHA_Effects_in_Brain_Development_and_Function_26742060" target="_blank" rel="noopener">ref. 5</a>].

Polyunsaturated-fatty-acids:-Omega-3-and-Omega-6_1_4

Polyunsaturated-fatty-acids:-Omega-3-and-Omega-6_1_5

Enrichment of the diet with fatty acids has a positive impact on the learning abilities, memory, language progress and cognitive abilities of the child as a whole. The accumulation of Omega-3 fatty acids in cell membranes contributes to enhanced processing of information and thus to better problem solving ability, increased attention of children and improved mental abilities.

Polyunsaturated-fatty-acids:-Omega-3-and-Omega-6_1_6

Insufficient intake of Omega-3 fatty acids leads to brain damage. In addition, inadequate or unbalanced intake of fatty acids can lead to disorders of nervous development, such as attention deficit hyperactivity disorder&nbsp;(ADHD), dyslexia and autism spectrum disorders.

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Foods rich in Omega-3 fatty acids (EPA, DHA, ALA per 100 g product):

Polyunsaturated-fatty-acids:-Omega-3-and-Omega-6_1_8

<ul>
<li style="font-weight: 400;">Salmon: 4.0 grams EPA and DHA</li>
<li style="font-weight: 400;">Mackerel: 3.0 grams EPA and DHA</li>
<li style="font-weight: 400;">Sardines: 2.2 grams EPA and DHA</li>
<li style="font-weight: 400;">Anchovies: 1.0 grams EPA and DHA</li>
<li style="font-weight: 400;">Chia seeds: 4.9 grams ALA</li>
<li style="font-weight: 400;">Walnuts: 2.5 grams ALA</li>
<li style="font-weight: 400;">Linseed: 2.3 grams ALA</li>
</ul>

Polyunsaturated-fatty-acids:-Omega-3-and-Omega-6_1_9

Concerns about mercury should not stop us from eating fish - or taking fish oil supplements. Normally, mercury is not a problem unless you are pregnant or breast-feeding. In these cases, you may choose fish low in mercury and high in Omega-3, such as: salmon, sardines, trout and canned tuna.

Polyunsaturated-fatty-acids:-Omega-3-and-Omega-6_1_10

Polyunsaturated-fatty-acids:-Omega-3-and-Omega-6_1_11

Foods rich in Omega-6 fatty acids (per 100 g product):

Polyunsaturated-fatty-acids:-Omega-3-and-Omega-6_1_12

<ul>
<li style="font-weight: 400;">Soybean oil: 50 grams</li>
<li style="font-weight: 400;">Corn oil: 49 grams</li>
<li style="font-weight: 400;">Mayonnaise: 39 grams</li>
<li style="font-weight: 400;">Walnuts: 37 grams</li>
<li style="font-weight: 400;">Sunflower seeds: 34 grams</li>
<li style="font-weight: 400;">Almonds: 12 grams</li>
<li style="font-weight: 400;">Cashews: 8 grams</li>
</ul>

Which-foods-are-rich-in-zinc

Which foods are rich in zinc

Which-foods-are-rich-in-zinc_2_0

Zinc deficiency appears to be a major problem globally and affects 40% of the world's population. Zinc is a vital nutrient for the brain, with important structural and functional roles.

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It is a cofactor for more than 200 enzymes that regulate various metabolic activities in the body, including protein <a href="/p/kakva_ie_razlikata_miezhdu_bieltk_i_protiein_b1b6b96e_e340_46d2_9768_ac9fa8cd6adc" target="_blank" rel="noreferrer">synthesis</a> and DNA. It also has a role in:<a href="/p/kak_nuklieinovitie_kisielini_dnk_i_rnk_dirizhirat_zhivota_7b8f007a_0254_40cb_8d72_36410852722e" target="_blank" rel="noreferrer"></a>

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<ul>
<li style="font-weight: 400;">neurogenesis,</li>
<li style="font-weight: 400;">maturation and migration of neurons,</li>
<li style="font-weight: 400;">the formation of synapses - the connections between the neurons through which the signals are transmitted.</li>
</ul>

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Early development, when the activity of cells is highest, can be a particularly sensitive period to zinc deficiency. This can interfere with the work of many organs, especially in childhood, when the nutrient needs are large.

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Zinc deficiency is associated with decreased growth of neurons and brain volume, which leads to a possible slowdown in cognitive <a href="https://www.researchgate.net/publication/319347144_The_role_of_iron_and_zinc_in_cognitive_development_of_children" target="_blank" rel="noopener"></a>function. In addition, zinc levels have been linked to reading skills and school progress [<a href="https://www.researchgate.net/publication/319347144_The_role_of_iron_and_zinc_in_cognitive_development_of_children" target="_blank" rel="noopener">ref. 6</a>].

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Moreover, zinc deficiency can cause aggressive and antisocial behavior, decrease in attention, negative influence on temperament, coarse and fine motor skills, as well as social skills.

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In conclusion, zinc deficiency leads to poor learning ability, attention and memory capacity.

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Foods that are a good source of zinc are [<a href="https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/" target="_blank" rel="noopener">ref. 7</a>]:

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<ul>
<li style="font-weight: 400;">Veal: 7.0 mg (per 85 grams)</li>
<li style="font-weight: 400;">Lobster, boiled: 3.4 mg (per 85 grams)</li>
<li style="font-weight: 400;">Pork chop with fat, boiled: 2,9 mg (per 85 grams)</li>
<li style="font-weight: 400;">Baked beans, canned: 2.9 mg (half a cup)</li>
<li style="font-weight: 400;">Chicken, dark meat, boiled: 2,4 mg (per 85 grams)</li>
<li style="font-weight: 400;">Pumpkin seeds, dried: 2.2 mg (per 30 grams)</li>
<li style="font-weight: 400;">Yogurt, with low-fat fruit: 1.7 mg (per 230 grams)</li>
<li style="font-weight: 400;">Cashews, dried, roasted: 1.6 mg (per 30 grams)</li>
<li style="font-weight: 400;">Chickpeas, boiled: 1.3 mg (half a cup)</li>
<li style="font-weight: 400;">Oatmeal, plain, prepared with water: 1.1 mg (in 1 package)</li>
<li style="font-weight: 400;">Milk, low-fat or skimmed: 1,0 mg (in 1 cup)</li>
<li style="font-weight: 400;">Almonds, dried, roasted: 0,9 mg (per 30 grams)</li>
<li style="font-weight: 400;">Chicken breast, roasted, skinless: 0,9 mg (in the halves)</li>
<li style="font-weight: 400;">Cheese, cheddar or mozzarella: 0,9 mg (per 30 grams)</li>
<li style="font-weight: 400;">Peas, green, frozen, boiled: 0,5 mg (in half a cup)</li>
</ul>

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The recommended daily intake of zinc is:

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<ul>
<li style="font-weight: 400;">0-6 months: 2 mg</li>
<li style="font-weight: 400;">7 months to 3 years: 3 mg</li>
<li style="font-weight: 400;">4-8 years: 5 mg</li>
<li style="font-weight: 400;">9-13 years: 8 mg</li>
<li style="font-weight: 400;">14-18 years: for boys 11 mg, for girls 9 mg</li>
<li style="font-weight: 400;">Over 19 years: for men 11 mg, for women 8 mg, but during&nbsp;pregnancy - 11 mg, and for nursing mothers - 12 mg.</li>
</ul>

Iron-rich-foods---important-for-all-ages

Iron-rich foods - important for all ages

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Iron is an important nutrient at all stages of human development. It is particularly important for children due to its vital impact on their development, especially for the normal anatomical development of the fetal brain.

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Iron deficiency in infancy is the most common deficiency of trace elements and can lead to irreversible damage to brain structure and cognitive function.

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The potential mechanisms for this are associated with the influence of iron deficiency on the metabolism of nerve cells and the function of neurotransmitters (substances that transmit signals in the nervous system) during brain development.

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Research has shown that iron deficiency can lead to [<a href="https://www.mdpi.com/2072-6643/10/2/135" target="_blank" rel="noopener">ref. 8</a>]:

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<ul>
<li style="font-weight: 400;">delayed motor development up to 10 months of age,</li>
<li style="font-weight: 400;">delayed cognitive processing at the age of 10,</li>
<li style="font-weight: 400;">altered recognition, memory and performance capabilities at the age of 19,</li>
<li style="font-weight: 400;">poorer emotional health in the mid-twenties.</li>
</ul>

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