Health Matters
From "Maple Street Co-op News", Aug/Sep 2007
Brain Food in a Bottle
By Lori Sturtz
Fish is often referred to as brain food because it is one of the primary
dietary sources of omega-3 fatty acids. Omega-3s make up one-tenth of
our brain and are structural components of all human cell membranes.
Omegas-3s consist of eicosapentaenoic (EPA) and docosahexaenoic (DHA).
These are precursors to the eicosanoids, which reduce inflammation in
the body. Eicosanoids are hormone-like compounds that exert control
over many complex body functions. Omega-3s are essential for normal
growth and development, and may help prevent cardiovascular disease,
hypertension, cancer and many inflammatory and autoimmune disorders.
EPA promotes a healthy heart and circulatory system, improves joint
mobility, supports proper immune function and promotes healthy triglyceride
levels. DHA is essential for healthy brain function, supports healthy
pregnancies, and promotes good mood and emotional well-being. It is
also thought to assist with mental focus and learning. DHA also reduces
the effects of stress and supports healthy visual and brain development
in foetuses and infants.
The marine omegas 3s are essential fatty acids that the body cannot
produce. They reduce blood clotting, dilate arteries and are anti-inflammatory.
The omegas 3s also help to reduce the affect of an overload of omega-6
fatty acids. Omegas-6s are the major polyunsaturated fat consumed by
Australians. They are found in vegetable fats such as corn, sunflower
canola, safflower and soy, as well as margarine and many processed foods.
Omegas 6s tend to promote blood clotting and inflammation as well as
constrict blood vessels. Our ancestors consumed a balanced ratio of
about 1 to 1 of omega 6 and omega 3. Today that ratio can be as more
than 20 to 1.
Plant-derived omegas-3s are found in flaxseed, mustard seeds, walnuts,
pecans, kidney beans, seaweed and dark leafy vegetables. They contain
the fatty acid known as alpha-linolenic acid (ALA), which has to be
converted in the human body into EPA and DHA. Some people convert more
than others do, but it is usually less than 10 per cent. While more
EPA is converted from ALA, conversion of DHA is severely restricted.
Marine EPA and DHA do not need any conversion and therefore are considered
by many nutritionists to be a far superior source of EPA and DHA.
A recent study of about 47,000 men found that ALA fatty acids can stimulate
prostate tumour growth. These men were monitored for 14 years and the
researchers found that the men with the highest ALA suffered from advanced
prostate cancer. Scientists also found that EPA and DHA could reduce
the risk of prostate cancer. (American Journal of Clinical Nutrition
July 2004 80(1);204-216.
Fish oil is an optimal and direct source of EPA and DHA. Cod liver oil
is a good source of EPA and DHA as well as vitamins D and A. Sunlight
is the primary way of obtaining vitamin D and therefore people in warmer
climates get sufficient vitamin D. Cod liver oil may be beneficial for
people in cooler climates.
Fish would be the ideal source of omega-3s if our oceans were clean
and not polluted with heavy metals such as mercury and toxins like dioxins
and PCBs (polychlorinated biphenyls). Some fish are worse than others.
Big fish such as shark, swordfish and barramundi are the worst, because
they are predators and have the highest tissue concentration of mercury.
Taking a good quality fish oil may be a safer option of obtaining omega-3s.
The Co-op stocks a few different fish oils. Fresh Catch has liquid fish
oil and cod liver oil. These are pharmaceutical grade, molecularly distilled
and ultra-purified. The pure and pristine fish oil is harvested from
small, deep-sea, cold water, Peruvian anchovy, Pacific mackerel and
sardines. The cod liver oil is harvested from deep-sea, cold water,
Icelandic cod. Both oils are infused with natural lemonade flavouring.
They use a four-layer oxidation protection method which guarantees the
freshest nutritious fish oil. Their processing technology ensures the
oils are free from the damaging effects of heat, light and oxygen. The
black bottles are non-reactive and pharmaceutical grade. They eliminate
light-induced oxidation and suppress peroxide-induced oxidation. These
oils are laboratory tested and certified and validated to be free of
detectable contaminants. Fresh Catch oils are free of PCBs, dioxins,
arsenic, cadmium, lead, mercury and other pollutants.
We also carry Nordic Naturals, which adhere to stringent European Pharmacopoeia
and Norwegian Medicinal Standards. Third-party laboratory testing consistently
shows Nordic oils are free of heavy metals, dioxins and PCBs. Tests
also show peroxide values average ten times below set limits which dramatically
exceeds international standards. High-peroxide products create damaging
free radicals. Independent laboratory analyses demonstrate that Nordic
delivers unsurpassed purity and freshness. Nordic Naturals has been
providing the highest quality fish oils to the medical community. They
are used by research institutions, which include Harvard, Georgetown
and the National Institute of Heath. These award -winning oils are fresh
and have a light, clean, neutral taste. They use a proprietary enzymatic
process that ensures a burp-free product. Nordic uses a patented natural
flavouring process that instils real fruit essences into the oil for
a pleasant fruity taste. So come on down to the Co-op, grab a bottle
of fish oil, and feed your brain.
CORRECTION: This article originally appeared in the Maple Street Co-op
News, August/September 2007 edition with the following error: "Alpha-linolenic
acid (ALA), primarily found in fish oil and flaxseed oil, is the starting
material for the biosynthesis of omega-3s". ALA is primarily found
in flaxseed oil, not fish oil.
[From "Maple Street Co-op News", October/November 2007; published
by The Maple Street Co-operative Society Ltd, 37 Maple Street, Maleny,
Qld 4552, Australia, tel (07) 5494 2088, email maplest.coop@serv.net.au,
website http://www.maplestreetco-op.com.au]