Gourmet Articles

Remember the old wives tale that says fish is good for your brain and cod liver oil will help keep you healthy? Apparently, the old wives knew what they were talking about!

Most of us are trying to cut down our fat intake in our diet. However, recent research shows that not all fats are harmful. In fact, a lot of us have deficiencies in some very important fats called the essential fatty acids. These oils are essential to the development of the immune system, and brain functions. A shortage of these oils can lead to problems with concentration, hyperactivity, dyslexia, and coordination problems. Dramatic improvements in performance can result merely by correcting this deficiency, particluarly in children.

EFA deficiencies, which are very common, can also cause problems such as eczema, dry skin, dandruff and excessive thirst.

The two main types of EFAs are: the Omega 6 series, found in evening primrose oil and starflower oil, and the Omega 3 series, found in oily fish like sardines, herring, and trout. Some nuts also contain them. The Omega 6 series affect our immune systems. Women who use evening primrose oil find that it helps with pre-menstrual symptoms.

Most modern diets are seriously lacking in the omega 3 series. Within this series are two oils that are especially important. DHA, the building block of the brain, makes up as much as 20% of the brain's dry weight. Clearly, unborn and young children should get enough of DHA - but it is rarely included in infant feeding formulas.

The other, EPA, is the one that is crucial for brain functioning. To make full use of it we also need to get enough of vitamins B6, C, and zinc. Unfortunately, not only is our diet desperately short of these essential nutrients, some of the processed foods we eat, such as margarine, actually interfere with their use!

If your children are struggling at school, and especially if they show some of the symptoms of EFA deficiency, you may want to think about increasing the amount of omega 3 oils in their diet. The natural way to do this would, of course, be to eat more fish. Unfortunately, it seems that our fish stocks are getting so polluted that this may be rather risky. Perhaps the safer option is to use a high quality supplement. These are not excessively expensive, and are available in all good chemists and health food shops.

What should you look for?

The ideal daily amount of EPA is to 1 g. Usually 1 to 3g of fish oil will provide this amount. Don't use fish liver oils, such as cod, as they contain too much vitamin A.

Also use a general vitamin and mineral supplement, or look for brands that include vitamins B6 (30 mg/day) and zinc (15mg a day) with the oil (e.g. Cardioace).

Buy capsules rather than bottles of oil as they stay fresh longer. Be sure to look for vitamin E as a preservative.

Use a well-known, quality brand, made from wild ocean fish, rather than those from fish farms.

Take them daily for 3 months. If after that there is no noticeable improvement, then you can stop the experiment. Very occasionally the oils might give some problems with loose bowels but otherwise are quite safe. Obviously if your child has any specific medical conditions, especially problems with metabolism, you would be wise to consult your doctor first.