Here’s an excellent reading material about Omega 3s from the WebMD. The website is sponsored by lifesdha, a manufacturer of DHA supplements sourced from algae instead of fish, so expect a lot of promotional blurbs. Still, the information about the health benefits of DHA Omega 3 remain true.

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All About DHA Omega-3

This yogurt has fruit on the bottom, all natural, lowfat and what sets is apart is that it is enhanced with DHA Omega-3 produced from algae, a natural, vegetarian source of DHA that is important not only for supporting brain functions, but also in eye and heart health.

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Breyers’ Smart! Yogurt

Apparently, babies’ visual acuity as well as their cognitive and motor development were closely linked to DHA concentration in the umbilical cord blood at the time of their birth. This emphasizes how important a diet rich in omega 3 fatty acids is, particularly during the last trimester when the fetus undergoes crucial retinal and brain development.

“A diet rich in omega-3s during pregnancy can’t be expected to solve everything, but our results show that such a diet has positive effects on a child’s sensory, cognitive, and motor development. Benefits from eating fish with low contaminant levels and high omega-3 contents, such as trout, salmon, and sardines, far outweigh potential risks even during pregnancy,” conclude the researchers.

Don’t know which fish is safe to eat? Read my previous entry on this. Don’t like fish? Fish oil supplements are just as good.

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Omega-3 Fatty Acid (DHA) Boosts An Infant’s Cognitive And Motor Development

At the end of the study period, Harris and co-workers report that the 11 women in the fish group showed a 4.0 per increase in the levels of EPA and DHA in the red blood cells, while their counterparts receiving the fish oil supplements showed a 4.3 per cent increase.

They also note that levels of the omega-3 fatty acids stabilised in plasma phospholipids after four weeks, but levels in the red blood cells continued to increase throughout the 16-week period.

“These findings suggest that the consumption of equal amounts of EPA and DHA from oily fish on a weekly basis or from fish-oil capsules on a daily basis is equally effective at enriching blood lipids with omega-3 fatty acids,” concluded the researchers.

These data should be make the manufacturers of fish oil capsules very happy. Some people, particularly pregnant women who need adequate omega-3 fatty acids in their diet but are afraid of the risks of consuming fish that might be exposed to pollutants such as PCBs and heavy metals, might shift to taking fish oil supplements instead.

Personally, I think I’ll stay with fish. No pill can substitute for the flavor and epicurean delight one can derive from eating “real” food. You just have to know which fish is safe to eat.

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Fish or Fish Oil Supplement- Which is Healthier?

The Science Daily article points to recent studies explaining how DHA may reduce risks of Alzheimer’s disease.

Image Credit: sofijab

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How Fish Oils (DHA) Fight Alzheimer’s Disease

Higher intake of {omega}-3 long-chain polyunsaturated fatty acid (DHA), as well as fish consumption, was associated with decreased likelihood of having neovascular AMD (advanced age-related macular degeneration).

Omega-3 fatty acids may influence processes involved in the development of blood vessel– and nerve-related diseases of the retina, the authors write. For instance, DHA may protect the retina by influencing which genes turn on and off, while fatty acids overall may eventually form compounds that promote cell survival and proper blood vessel function, reduce inflammation and maintain energy balance.

In another report, the results of the Third National Health and Nutrition Examination Survey, 1988 Through 1994 indicates that vitamin D may protect against the early stages of AMD, possibly by reducing inflammation or by preventing the growth of new blood vessels in the retina, which contributes to some forms of AMD. The authors admit though that further population studies are needed to confirm the vitamin D-AMD association.

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Omega-3 Fatty Acid (DHA), Fish and Vitamin D May Help Prevent Macular Degeneration

That’s exactly what UC-Irvine scientists have proven scientifically:

DHA, an omega-3 fatty acid, can slow the accumulation of tau, a protein that leads to the development of neurofibrillary tangles. Such tangles are one of two signature brain lesions of Alzheimer’s disease. DHA also was found to reduce levels of the protein beta amyloid, which can clump in the brain and form plaques, the other Alzheimer’s lesion.

It has already been previously shown that DHA may be of help to Alzheimer’s patients, but this study shows that DHA may also delay the onset of the disease.

DHA is found in fish, eggs, organ meats, micro-algae, fortified foods and food supplements.

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Omega-3 Fatty Acid (DHA) May DElay Onset of Alzheimer’s Disease

Children whose mothers ate no seafood were 48 percent more likely to have a low verbal IQ score, compared to children whose mothers ate high amounts of seafood.

Read MSNBC’s news report, with its accompanying video report, as well as an interview with Dr. Joseph R. Hibbeln of the National Institutes of Health (NIH), the lead author of the study, regarding the findings.

At any rate, some types of fish make better choices that others. See my previous entry on which fish is safe to eat for more info.

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Eat Fish During Pregnancy

A new study published in the December 2006 issue of Nutrition & Dietetics has shown that the combination of a nutritious diet, daily fish oil supplements and/or three oily fish meals, like salmon, sardines or fresh tuna, a week can help alleviate depression symptoms. These findings come from a review of data in all existing literature related to dietary manipulation, according to the researchers.

“We have found evidence of the potential therapeutic benefits of omega-3 polyunsaturated fatty acid incorporation in the diet which may contribute to an eventual recovery in the long term. This is definitely a valuable add-on to the psychosocial and pharmacological treatment therapy depression suffers undergo”.

Note that the emphasis is first to have a well-balanced diet. The health benefits of omega-3 fatty acids come only secondary, something that enhances the positive effects of eating a healthy, well-balanced diet.

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Depressed? Eat a Balanced Diet Topped with Omega-3 Fatty Acids

So how do you know which fish types to avoid, which ones are good for you, and how many servings can you safely eat of a certain type of fish or seafood?

OceansAlive has a list of the best and worst seafood choices. You can even download a pocket guide (pdf file) you can take with you when you go shopping. If you have any other questions on the safety of eating fish or taking fish supplements, you might find the answers here.

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Which Fish is Safe to Eat?