Since Omega-3’s are essential fats (i.e., not created in our bodies and must be derived from our diets), how do we supply our brains with the good stuff?

Though Omega-3 fatty acids can be found in walnuts, flaxseed and a few other foods, the most beneficial form of Omega-3 can only be found in fish such as salmon, tuna, herring, sardines, anchovies, mackerel, sablefish and bluefish.

Interestingly enough, Omega-6 oils (found in corn, soy and sunflower seed oils and most margarines) tend to negate the benefits of Omega-3's, so we recommend olive oil and canola oil instead. Unfortunately, we Americans consume a dangerously insufficient amount of Omega-3's and too much of Omega-6's for our own good. The ideal ratio of Omega-6 to Omega-3 should be 1:1, but the typical American ratio ranges anywhere from 20:1 to 50:1! How's that for imbalance?

Fish oil in the form of daily supplements has proven to be a marvelous alternative, especially for those that don't eat fish often, those that don't like fish and those who are pregnant and nursing that should be avoiding mercury in their diets. The mercury issue should be taken seriously, as fish of all varieties from all over the world are now showing dangerously high levels of tasteless but toxic mercury. Some doctors are now advising their patients to be wary of this harmful metal that is becoming more prevalent due to increased pollution. Salmon is now available at great expense that has been lab-tested to certify it free from mercury and other toxins.

Fabulous Fats

Fortunately for us, fish are not only beneficial for a positive mental state; they are also fabulous for the body. Fish contain superb protein, essential nutrients and are low in saturated fat. Studies have also shown that the Omega-3 fatty acids present in certain types of oily fish are good for the heart. These fabulous fats help reduce cellular inflammation that is below the threshold of perceived pain. Since there is no pain associated with this cellular inflammation, we take no action to reverse it. Silent inflammation is the underlying cause of many health problems and a major foe of heart health.

Fish with especially significant amounts of Omega-3 fatty acids are salmon, anchovies, sardines, mackerel, tuna and arctic char. Canned tuna and canned salmon are also viable methods of getting the essential fats you need.

The main concern regarding the consumption of fish is the presence of mercury, a toxic metal that can damage the brain and nervous system. Though mercury is found naturally in the environment, it also comes from air pollution. From the atmosphere, the mercury falls to the ground and ends up in our waters, only to be absorbed by our fish population. The presence of mercury in some of our fish population doesn’t mean that we should refrain from eating fish. According to the U.S. Department of Health and Human Services, mercury is more prevalent in certain species than others. People in the high-risk groups (including pregnant or nursing women and young children) should avoid the following types of fish: shark, swordfish, king mackerel, tilefish and fresh tuna. Instead, they should eat up to two servings a week of fish known to be low in mercury, like salmon, light canned tuna, pollock, farmed trout or catfish.