Essential
fatty acids are long chain fats that are
essential to health, and we must consume
them. Like vitamins, our body is unable
to manufacture them and without them, we
get sick. Cell membranes throughout our
body rely on them to function well.
With them, we have better brain/memory
function, increased insulin sensitivity,
reduced heart disease and sudden death
from heart disease and stroke, less
inflammation in our joints and muscles,
healthier kidneys and livers, lower
triglycerides and cholesterol, reduced
osteoporosis, fewer skin rashes, and the
list goes on and on. Our
ancestors got what they needed from fish
and wild game, but most modern day
Americans don’t come close to getting
the minimum recommended amounts. We
need at least 3 serving/week of a fatty
cold-water fish like sardines, salmon,
mackerel or tuna. Unfortunately, eating
3 servings a week also exposes us to
mercury and pesticides (especially with
the farm raised fish.) Pregnant women
are advised to eat no more than one
serving/week because of the potential
toxins. So what’s a person to do?
An
easy and affordable solution is to buy
distilled fish oil capsules-
(contaminants are removed) from a
company you know does good quality
assurance. The recommended minimum
amount relates to the DHA and EPA
component of the capsules. Standard
fish oil capsules have 120 mg of DHA and
180 mg of EPA per capsule. Three of
these provide the approximately 1000 mg
of DHA plus EPA recommended/day. The
capsules come in more concentrated forms
so that you can get this amount in one
or two capsules. Take the capsules just
before you eat (to reduce the chance of
“tasting” them later.) If you do have
problems with reflux, consider freezing
the capsules or buying enteric-coated
ones so they don’t dissolve until they
pass through the stomach. The resource
center at The Maple Center includes
liquid, flavored chewable capsules, and
capsule options of fish oil for adults
and children. If you are pregnant and
interested in assuring good omega 3
exposure for your baby’s developing
brain, remember to stop taking the
supplements at about 36 weeks as they
can slow the onset of labor. Human
breast milk is a powerful source of
omega 3 fatty acids for that first year
of brain growth. IQs have been shown to
be 5-8 points higher in babies who are
breastfed.
Another
source is eggs from chickens that have
been fed special food so that their
yolks contain omega 3 fatty acids. Local
groceries carry them. Ground flax seed
or flax seed oil are sources of ALA
which the body can convert to EPA and
DHA, although not very efficiently. 1
tbsp of flax seed oil (~5 capsules) or 2
heaping Tbsp of ground flax/day are the
recommended doses. Be sure to grind the
flax fresh though, as it can go rancid
if left ground for too long.
