Omega-3 fatty acids are essential to the healthy growth and development of human infants but they can not be manufactured by the body or synthesized from other nutrients. One form of omega-3, eicosapentaenoic acid can only be found in fatty fish. Symptoms of omega-3 deficiency include fatigue, poor memory, dry skin, cardiovascular disease and depression, all preventable with simple foods like olive oil, avocado and tuna.
Fatty Fish
The best sources of omega-3s are fish from the ocean, especially those from cold, deep waters such as tuna, mackerel, salmon and pink-toned lake trout, according to a 2002 Scientific Statement published by the American Health Association in "Circulation." The FDA recommends that both women who are pregnant or nursing and young children eliminate shark, swordfish, king mackerel and tilefish from their diets completely and limit their consumption of other fish to 12 oz. per week to avoid exposure to mercury and other contaminants that can be harmful to the growing fetal or infant brain. Spreading these out over the course of a week still allows for adequate EPA intake without risk.
Green Vegetables, Nuts and Oils
Avocados, walnuts, flax seed, rapeseed, soybean, olives and olive oil as well as broccoli, kale, Brussels sprouts, dark green lettuces and spinach all contain alpha-linolenic acid -- one form of omega-3 fatty acid. Daily servings of the nuts, seeds, oils and vegetables can supply adequate ALA, according to Frank Sacks, M.D., Professor of Cardiovascular Disease Prevention at the Harvard School of Public Health.
Cod Liver Oil and Vitamin E
Cod liver oil is another way of supplying EPA. At a rate of 10 g per day, the essential level of EPA is attained and when this is combined with vitamin E-rich foods, this amount of oil does not raise the unhealthy, low density lipoprotein-cholesterol or LDL. Just 1 tbsp. of wheat germ oil or 3 oz. of almonds are required to meet the body's daily requirement of 20.3 mg of vitamin E, according to the National Institutes of Health.
References
- University of Maryland: Omega-6 Fatty Acids
- "Circulation"; Fish Consumption, Fish Oil, Omega-3 Fatty Acids, and Cardiovascular Disease; Penny M. Kris-Etherton, Ph.D.,R.D. et al;2002
- Harvard Source:Omega-3 Fatty Acids: Frank Sacks, M.D.
- Clinical Manual of Complementary and Alternative Treatments in Mental Health:J.LAke,Ph.D. and D. Spiegel, Ph.D.; 2006
- National Institutes of Health; Dietary Supplement Fact Sheet-Vitamin E
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