OMEGA 3 & OMEGA 6
Omega-3 Fatty Acids (Fish):
Should my child and my family eat fish? The simple answer is yes! Fish provide essential nutrients that support cognitive and visual development, particularly omega-3 fatty acids—DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid)—which are hard to find in other foods. These nutrients help build strong nerve membranes, enhancing both cognitive and visual functions.
To ensure these benefits while limiting mercury exposure, consider the following FDA and EPA guidelines:
- Quantity: Adults should consume 8-12 ounces (2-3 servings) of a variety of fish each week. For young children, aim for 2-3 servings per week, adjusting portions based on their age and calorie needs.
- Eat Fish that are Low in Mercury: Common options include salmon, shrimp, pollock, light canned tuna, tilapia, catfish, and cod. High-Mercury Fish to Avoid: Tilefish from the Gulf of Mexico, shark, swordfish, and king mackerel. Limit white (albacore) tuna to 6 ounces per week.
- Locally Caught Fish: If you consume fish caught from local streams, rivers, or lakes, check for any fish advisories on safety. If no advice is available, adults should limit consumption to 6 ounces per week, and young children to 1-3 ounces, without eating other fish that same week.
Many foods, including eggs, milk, soy beverages, juice, yogurt, bread, and cereal, can be fortified with omega-3 fatty acids. However, these typically contain only ALA (alpha-linolenic acid). While ALA is beneficial to overall health, it doesn’t offer the same advantages as DHA and EPA, which are essential for cognitive and visual health in children. Most food labels do not specify the type of omega-3 provided, so eating fish, which contains DHA and EPA, remains irreplaceable. Although flaxseed is touted as a good source of omega-3s, it only supplies ALA, which supports heart health but does not boost brain health.
Some people opt for fish oil supplements to obtain DHA and EPA, as a way to avoid mercury that tends to be present in fish muscle rather than in fish oil. However, fish consumption is generally recommended for children, as it is the simplest and most effective way to obtain DHA and EPA.
Omega-6 Fatty Acids:
The American diet is often high in omega-6 fatty acids, largely due to a shift from fresh vegetables and fish to foods rich in omega-6 fatty acids. Common sources include vegetable oils like corn, soybean, sunflower, safflower, and cottonseed oils. These are frequently used in processed foods such as chips, crackers, cookies, and pastries, as well as in fast-food restaurants for frying. Nuts and seeds, such as walnuts, sunflower seeds, and pumpkin seeds, also contain omega-6 fatty acids. Additionally, meat from corn-fed animals tends to have higher levels of omega-6 compared to grass-fed options. Margarine and shortening, often derived from these oils, further contribute to omega-6 intake.
Historically, the omega-6 to omega-3 ratio was about 2:1, but today’s American diet shifts this to at least 20:1. Arachidonic acid, an omega-6 fatty acid found in foods, is converted in the body into inflammatory substances called prostaglandins and leukotrienes. While these substances play vital roles in the immune response and blood clotting, excessive levels of arachidonic acid can lead to chronic inflammation, linked to diseases like asthma and arthritis.
Balancing omega-6 with omega-3 intake is needed for health and inflammation management. Omega-6 fatty acids are pro-inflammatory while omega-3 fatty acids are anti-inflammatory. Consuming more fish, such as salmon and sardines, can support visual and cognitive function while reducing inflammation due to its content of omega-3 fatty acids. It’s advisable to include these safer fish species regularly in your diet to help restore a healthier fatty acid balance to control inflammation and promote brain health.
