Omega-3 Fatty Acids - Feeding the Brain
Omega-3 fatty acid supplementation is quite popular in the treatment of autism. A study performed on the effects of Omega-3 supplementation on autistic behaviors showed improvement in sleep, cognition, overall health, social interaction, and eye contact.
Three types of Omega-3 fatty acids are a-linolenic acid (ALA), docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Omega-3 and Omega-6 fatty acids compete with each other and it is important to keep them in the proper ratio: the ideal ratio of Omega-6 to Omega-3 is 1:1. Primary sources of Omega-3s are fish, flaxseeds, and walnuts, while Omega-6 fatty acids are found in vegetable oils such as corn, sunflower, soy, and safflower and in margarine. Most Americans consume far too many Omega-6 fatty acids and not enough Omega-3 fatty acids, disrupting the balance of Omega-6 to Omega-3. Many experts believe that the ratio of Omega-6 to Omega-3 consumed by most Americans is 20:1 and some up to 50:1! We are in desperate need of Omega-3 supplementation!
Flax seeds, walnuts, and some dark, leafy vegetables contain ALA. Cold water oily fish such as wild salmon, cod, and sardines are excellent sources of DHA and EPA. (Note, only wild fish should be consumed - farm raised fish are problematic for many reasons, including their high levels of Omega-6 and lower levels of Omega-3s.) Cod liver oil and fish oil are very concentrated sources of DHA and EPA. These oils should be purified to be free from detectable levels of mercury, lead, PCBs and other contaminants. They should also contain vitamin E to prevent oxidation of the oils.
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