We’ve been reading a lot about the importance of DHA as “brain food” for children and adults, alike, but what exactly is DHA?

DHA, or docosahexaenoic acid, is an essential Omega-3 fatty acid found naturally in foods like salmon, tuna and other coldwater fish, as well as flax and pumpkin seeds. Most children and toddlers’ diets (not to mention many adults’ diets) lack sufficient quantities of these foods, which is why trusted pediatrician Dr. Sears recommends adding a DHA supplement to your child’s diet.

When the body lacks essential Omega-3 fatty acids, the cells try to build “replacement fatty acids,” which are similar in function but may cause depression and Attention Deficit Disorder. A diet rich in DHA lowers the blood level of these replacement fatty acids and also of harmful fats such as cholesterol.

So how did DHA earn its reputation as “brain food?” According to Dr. Sears, DHA is the primary structural component of brain tissue, as well as an important part of the enzymes within cell membranes that allow the membranes to transport valuable nutrients in and out of the cells. DHA also affects the brain’s neurotransmitters, and helps brain cells communicate with each other more effectively. Simply put, a healthy brain is a smart brain!

A diet rich in DHA has been shown to improve focus, behavior and cognitive function, and even increase learning capacity in young children. Children who are more focused and can concentrate better also tend to remain in better moods longer — less tantrums and more time to play, study and learn!

DHA also helps vision development because the retina contains a high concentration of the fatty acid. Improved vision development also leads to greater learning capabilities, since the eyes are such important tools in education.

When the body has enough DHA, the brain can function at its highest capacity. This is especially important in infants and toddlers, because brains grow more rapidly in the first few years than at any other time of life. Evidence shows that the increased academic performance of breast-fed children is due, at least in part, to the DHA-rich diet breast milk provides. Breast milk contains DHA for growing infants, and most infant formula today is fortified with DHA. But toddlers don’t receive DHA from these sources, which is why a supplement is important. Dr. Sears offers a variety of vitamin products to insure that your child is getting enough of the crucial fatty acid.

Dr. Sears’ specially-developed Go Fish Brainy Kidz Omega-3 DHA natural fruit-based soft chews contain optimal levels of DHA for improved brain function. Each soft chew contains 100 mg of DHA and is certified by Safe Source ™ to be free of detectable levels of over 250 environmental contaminants, including mercury, heavy metals, dioxins, PCBs and pesticides. The pediatrician-developed, kid-approved, tasty vitamin supplements are all-natural and do not contain any high-fructose corn syrup.

In 1985, Congress passed the Infant Formula Act, which required that the Food and Drug Administration ensure all infant formulas were able to meet a baby’s nutritional needs. Anyone who has looked at infant formulas over the years knows it is an ever changing product. Now, many products on the market boast the addition of DHA and ARA, which is found in, you guessed it, breast milk. DHA is docosahexaenoic acid and ARA is arachidonic acid. Some research has shown that these fatty acids are necessary in the diet of babies, especially those born prematurely.

So how do even the highest quality formulas, stack up to what nature has provided? Well the simple answer is, they don’t, but let’s go a little further. Companies that produce infant formulas should be given credit for constantly improving their products, and at this point having formulas on the market that seem pretty close to breast milk. The fact is however, that when it comes to your baby’s health, ‘close’ may not be what you want, but for some of us it does offer great comfort. Many women cannot breastfeed and having infant formula that is close to real breast milk is comforting.

Breast milk is in fact living matter, which is capable of adapting to your child’s dietary needs. It contains materials which boosts the child’s immune-system, as well as white blood cells. This is difficult if not impossible for any commercial infant formula maker to duplicate.

Man made formulas possess no digestive enzymes, or substances to help build the baby’s immune system. They are basically nutrients that are packaged together. Each new product is basically research as the formula companies try to improve on their offerings. Any mother who decides on formulas therefore, should familiarize herself with these products, and so make an informed choice as to what is best for her baby.

There is still no data as to the long term effects of infant formula. Questions are constantly being raised about whether a formula-fed child is really as healthy as he or she appears to be. It is important to remember that a company’s first goal is profit, so it is up to us to make the decisions that will affect our children for years to come by finding the right formula if breastfeeding is not an option.

Unfortunately, clinical depression is becoming increasingly common, in children as well as adults. It is considered to be the second most common psychiatric ailment in western society, with anxiety being the first.

There are many changes to lifestyle which can help ease the problem, whether not medication is taken as well.

A good, healthy diet is vital. This should include fresh fruit and vegetables, whole grains rather than white flour, oily fish or plenty of sesame, sunflower and linseeds (these have high levels of the fatty acids essential to good mental health).

There are also many foods that should be avoided. First of all is refined sugar. The consumption of excess quantities of sugar can lead to unstable blood sugar levels which can then lead to anxiety, depression and related symptoms.

Many of the additives in processed foods can have negative effects on moods. The artificial sweetener, aspartame, has been linked to depression. Alcohol is a brain depressant and also affects various body functions including sleep cycles. Products containing caffeine are also not recommended because they use up the body?s stores of B vitamins which are vital for mental health and also can give you a boost which is often followed by a low.

It is also important to consider any food intolerances or allergies. These can affect mood quite considerably. We tend to be intolerant to items that we get cravings for, so try eliminating these and see how you feel.

I consider a good, all round, multinutrient is vital for everybody, especially those with any sort of health problems. It is very hard these days to get enough nutrients in the diet, and by the time we are feeling ill we are already usually deficient in something. Many nutrients such as vitamin B, zinc, omega fatty acids and amino acids are vital to mental health.

Exercise is something else that is very important. It has many useful functions in keeping the body healthy. It produces endorphins which make us feel better. Going out in the park or, even better, in the countryside is also important, many people feel noticeably better after a brief time in nature.

It is also important to talk and to cry if you feel the need, but also to realise that you can feel better and to look at all the positive things in your life. There are many books available now on this subject. Find one that suits you.

The advice as to what we should be eating and what we shouldn?t be eating is getting increasingly complicated. One particular area of confusion is fish. Some fish is good for you, some fish is better for the environment, some fish has lots of mercury and some fish involves messing up the ecosystems. So where do we start?

The omega fatty acids found in the oily fish are especially good for you and may help many conditions including arthritic type conditions and neurological conditions such as dyslexia or autism. However, these can also be found in many other foods such as linseeds and sesame seeds.

Unfortunately the seas are becoming increasingly polluted with industrial pollution and other contaminants and these are absorbed into the fish. In addition many of the fish farming practices have negative environmental effects, such as killing of other sorts of fish, or smaller fish in the process.

Oceans Alive have put together their list of fish to be recommended, and fish to be avoided.

The ones that they most recommend are those that are both high in fatty acids and low in pollution, these are:

• Alaskan Sablefish
• Alaskan, Canned and Pink Salmon
• Anchovies
• Atlantic Herring
• Atlantic Mackerel
• Farmed Oysters
• Sardines
• Alaskan Halibut
• Bay Scallops
• Dungeness, Snow or Stone Crab
• Farmed Arctic Char
• Farmed Clams
• Farmed Mussels
• Farmed Striped Bass
• US Tilapia
• Spot Prams
• US Crawfish
• US Farmed Abalone
• US Farmed Catfish
• US Farmed Caviar
• US Farmed Sturgeon
• US Mahimahi
• North and US Farmed Shrimp

At the other end of the spectrum are those that are not recommended, the ones listed here are both high in mercury or PCBs and bad for the environment.

• Atlantic Farmed Salmon
• Bluefin Tuna
• Chilean Seabass/Toothfish
• Grouper
• Marlin
• Orange Roughey
• Rockfish/Rock Cod
• Shark
• Swordfish
• Tilefish
• Wild Sturgeon

On the not quite so bad list, but still to be avoided are:

• Atlantic Cod
• Atlantic Halibut
• Monkfish/Goosefish
• Prawns
• Shrimps
• Skate
• Snapper
• Wild Caviar

So keep eating the fish, if that is what you want, but just be careful which ones you eat.

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