NUTRITION AMMUNITION
by Victoria Harrison
...Cod Liver Oil? ...Not these days!
Question: 
I grew up taking cod liver oil… should I be giving it to my children or taking it myself now to get my Omega-3s?
Answer:
Cod liver oil was taken primarily for vitamin D (to prevent rickets), vitamin A and some omega-3 fatty acids. Today we know it can be high in toxic heavy metals and/or PCBs (the liver stores these substances) and that accumulated high levels of fat soluble vitamins D and A can cause toxic affects.
Why the Hype over Omega-3 Fatty Acids?
This fat along with omega-6 is essential for survival since our bodies can’t make them. We get lots of omega-6 fats from commercial fats and cooking oils, but omega-3 fats are clearly neglected, thus contributing to imbalance between these two families of fats. To rebalance, try eating fewer fried foods and switching to oils such as extra virgin olive, soy, canola, palm or peanut.
Here’s why most adults should aim for 4-6 grams every day:
1. They are critical for the development and functioning of the brain, eyes and nervous system, particularly in the fetus and infants, and offer protection against several neurological and behavioral disorders such as depression, schizophrenia, Alzheimer’s disease, and Attention Deficit Hyperactivity Disorder (ADHD).
2. They are potent regulators of blood pressure, inflammation, platelet aggregation, blood clotting, and the immune system.
Selecting Marine Sources of Omega-3s
Good, uncontaminated sources of Omega-3s are limited. Avoid toxic fish from shallow polluted ponds, and farm-raised fish that are often fed rancid fish pellets containing hormones and antibiotics.
Good choices include:
1. Deep sea fatty fish (see chart)
2. Fish oil supplements, from the flesh instead of the liver, made from wild salmon, anchovy, halibut, etc.
3. Krill oil supplements from the pristine Antarctic
How Do Vegetarians Get Enough Omega-3s?
By far the richest terrestrial source is flax seed/oil – 57%! – then hemp seed/oil, walnuts, and Chinese cooked greens. Crushed organic flax seeds (can be stored in the freezer for a few weeks) go easily on top of cereal, in spaghetti sauce and salad dressings, and in baked cookies (3 tbsp plus ¼ cup water substituted for each egg). Avoid GMO versions (called linola) as their Omega-3s are drastically reduced – to 2% - to increase shelf life. Organic cold-pressed oil (in a dark bottle) adds value to salad dressings. Store it in the refrigerator/freezer; never cook with it. Newer sources such as seaweeds and microalgae, which have recently been added to infant formulae, may be worth investigating.
Food Sources of Omega-3
Victoria has prepared a handy chart which shows the Omega-3 content by serving size of a number of common foods. Click the miniature for a pdf version of it.
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