What every mother should know: Is DHA from fish oil safe?

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What every mother should know: Is DHA from fish oil safe?

IN recent years, DHA (docosahexaenoic acid) has become one of the hottest buzzwords in nutrition.

Food manufacturers are getting creative by fortifying DHA into food products to enable consumers to get the DHA they need. DHA can now be found in most infant formula milk, eggs (Omega-3), yoghurt, juices, etc.

As awareness of the importance of DHA grows, more attention is being paid to the fact that pregnant and breastfeeding women may benefit from getting more DHA in their diets.

This article will focus on the importance of DHA for the growing foetus and infant brain, eye, and nervous system development; the difference between fish sourced DHA and vegetable sourced DHA and how to choose a good DHA supplement for pregnant and breastfeeding mothers.

DHA for pregnant and breastfeeding mothers

DHA is a long-chain omega-3 fatty acid that can be found in every cell in the body. DHA represents about 97% and 93% of all omega-3 fatty acids in the brain and eyes respectively.

Developing infants cannot efficiently produce their own DHA and must obtain this vital nutrient through the placenta during pregnancy and from breast milk after birth.

How much DHA the foetus gets depends solely on the amount of DHA passed on from his mother's DHA intake. If the mother's intake is borderline or low, foetal DHA levels will drop.

Studies have shown that expectant mothers who take DHA supplements gave birth to infants with significantly higher levels of DHA in their brains.

Hence, we can establish that maternal DHA supplementation during pregnancy and breastfeeding significantly enhances the level of DHA available to the foetus and infant. Studies have shown that maternal DHA supplementation improves infant developmental outcomes, such as:

·eye-hand coordination

·motor skills

·longer attention span

·higher IQ scores

Dietary sources of DHA

·Algae – Certain algae are natural sources of DHA. And while most people believe that fish produce their own DHA, in fact, it's the algae they feed on that make them a rich source of DHA

·Fatty fish including anchovies, salmon, herring, mackerel, tuna, and halibut

·Organ meat such as liver

·Small amounts are found in egg yolk

The American Heart Association, United States Food and Drug Administration (FDA) and Environmental Protection Agency (EPA) have all issued advisories on the consumption of fish. These warnings come in response to findings that certain fish contain methylmercury, a contaminant that when present at high levels could harm the developing nervous system of foetuses, newborns, and toddlers, with negative effects on attention span, language, visual-spatial skills, memory, and coordination.

It is estimated that nearly 60,000 children each year are born at risk for neurological problems due to methylmercury exposure in the womb.

To minimise the risk of mercury exposure, the FDA recommends that pregnant, breastfeeding mothers, and young children eat no more than 340 grams of cooked fish per week and choose a variety of fish rather than a single type. They are to avoid consuming big fish like shark, swordfish, tilefish, and king mackerel, which contain the highest levels of methylmercury.

Breast milk DHA versus fish oil DHA

Fish oil is derived from the tissues of oily fish and it contains both DHA and EPA (eicosapentaenoic acid). However, ordinary fish oil supplements contain fairly large amounts of EPA and moderate amounts of DHA. In adults, both are digested and absorbed. However, in infants and foetuses, EPA might compete with DHA for a place in the nerve cell membranes and this may be detrimental to the developing brain, eye, and nervous system. In human breast milk, the amount of DHA is four times higher than the amount of EPA – Mother Nature knows best!

Processing fish oil

Some manufacturers produce their fish oil via a process called molecular distillation to eliminate methylmercury and other toxins found in fish.

However, this process does not remove 100% of methylmercury. With the present day technique, there will still be traces of toxins, which may be below detectable levels. It all depends on the sensitivity of the testing equipment.

Vegetable (algae) source DHA – a safer alternative

DHA supplements derived from algae are now available. They provide a safer option for pregnant and breastfeeding mothers who want the benefits of DHA for their babies without having to worry about methylmercury toxicity or high EPA contents.

One company has managed to produce DHA from patented strains of algae grown in large-scale fermentation tanks located away from the sea using filtered water – under tightly controlled GMP manufacturing conditions. Farmed algae located away from the sea means that there is no exposure to oceanic contaminants. DHA from algae source is also free from other long-chain polyunsaturated fatty acids like EPA, which is found naturally in fish oil.

Recommended dosage

Experts from the National Institutes of Health and the International Society for the Study of Fatty Acids and Lipids (NIH/ASSFAL) have recommended an intake of 300mg of DHA per day for pregnant and breastfeeding mothers.

Many prenatal and infant milk formulas contain DHA, but their levels are usually low. Additional supplementation is still recommended.

Additionally, some research suggests that adequate levels of DHA in the maternal diet may play a role in helping a mother's emotional well-being after birth.

Enteric-coated DHA

DHA supplements made from enteric-coated vegetable capsules is also an added advantage. The enteric coating protects the capsule from stomach acids and thus ensures that the capsule is disintegrated in the intestines, not in the stomach. The absorption of DHA is better when it is absorbed in the intestines. Furthermore, there will not be any after-taste when burping. This is an important point for a pregnant woman because she may be overly sensitive to certain smells.

In choosing a good quality DHA supplement for pregnant and breastfeeding mothers, ensure that the source is from vegetable (algae) because it does not contain any toxins or have any EPA which is prevalent in most fish-sourced DHA supplements.

Ensuring a healthy, balanced diet during pregnancy and breastfeeding is of the utmost importance for both the mother and baby. Apart from getting the daily dose of DHA, pregnant and breastfeeding mothers should also take their prenatal supplements with higher amounts of calcium, iron, and folic acid to support their increased needs during this time.

This article is courtesy of Pahang Pharmacy. For more information, e-mail starhealth@thestar.com.my. The information provided is for educational purposes only and should not be considered as medical advice. The Star does not give any warranty on accuracy, completeness, functionality, usefulness or other assurances as to the content appearing in this column. The Star disclaims all responsibility for any losses, damage to property or personal injury suffered directly or indirectly from reliance on such information.

Fiber and Cellulite - What You Need to Know

By El Bilson

You've heard that the amount of fiber in your diet is an important part of your daily routine. But is their a relationship between our daily amount of fiber and cellulite on our bodies?

Research has shown that fiber and cellulite do have a connection to one another. Fiber is an important part of our meals. Without enough fiber, the body often does not feel full and satisfied. This causes over eating which can lead to weight gain and low energy levels.

Fiber comes in two main forms - soluble and insoluble. The insoluble fiber moves through the digestive track and acts as a vacuum cleaner as it goes. It cleans out waste products left over from the meal you just ate. The more waste that is cleared out of the body, the less waste the body is forced to store in the cells. Cellulite often occurs because of extra toxins and waste products left in the body.

Soluble fiber dissolves into a gel like substance and it is responsible for lowering cholesterol or fat and plaque in the blood vessels. This is important for heart health as well as healthy skin. Good circulation improves not only the functionality of your heart (which can help prevent a heart attack) but it can also help to improve the look of your skin cells.

Both soluble and insoluble fiber are an important part of your diet. Doctors note that we should consume 25 to 30 grams of fiber daily. However with the typical American diet, most of us only get 5 to 10 grams of fiber per day. The results of not getting enough fiber are seen all the time: obesity, heart problems, diabetes to name a few. Additionally, areas such as the skin may also be affected by a lack of fiber in the diet.

There is a way to take advantage of the relationship between cellulite and fiber. The following is a list of foods with high fiber content. By consuming some of these foods on a daily basis you can start to see the benefits of enough fiber in the diet!

Artichokes, cooked - 10.3g fiber
A cup of split peas, cooked - 16.3g fiber
Lentils, cooked - 15.6g fiber
Spaghetti, whole wheat cooked - 6.3g fiber
Raspberries - 8.0g fiber
Pear, with skin - 5.1g fiber

About the Author:

Are you ready to put on a swim suit this upcoming season? Don't let cellulite get in your way. Your Cellulite Solution can help you get on the right track. We offer lots of tricks and tips to help you get rid of cellulite including more info on Fiber and Cellulite.

A Short Cut To Burn Up Fat - Drink Green Tea

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By Charles Raymondo

The number of health advantages of green tea has lately come into the focus in the west. While people in the east have been using this drink since olden times, it has overwhelmed the westerners in the recent years.

Amongst the many different benefits which can be derived from this unique drink is its power to act as a fat burner. Green tea found its way into the tea cups of the western public because they had heard that it helps prevent many harmful diseases and promotes over all well being.


Green tea fat burners are a great choice

As a result we discover that people have taken to the drink finding it to be one of the really effective and safest fat burners around. The fact that green tea is an all natural product gives the people a sense of security because it carries no risks of developing any side effects.

Compare this to the heavily chemical based fat burners available in the market and you will understand why people opt for green tea fat burners.

Thanks to television publicity the image of green tea has become like some kind of wonder product for burning up fat. It has been discussed at length in many talk shows which brought out its many qualities and encouraged people to start using this product.


How good a fat burner is green tea?

There are some very good promotional campaigns carried out by certain firms producing green tea as a fat burner which by itself does not produce a measurement for its success unless we know the results. It is the outcome which is most important.

The majority of people have discovered green tea to be a very effective fat burner which can really enhance the weight loss process. The people who have used it are sticking with it. This is because it has helped them to drop the extra weight and brought along with it many other health benefits into their lives.


The way green tea burns fat

The people who use green tea could be happy about the fact that green tea has nil side effects at the same time it helps burns up fat. Green tea helps to speed up the metabolic process in the body. Additionally it also suppresses appetite.

Due to green tea consumption you are inclined to feel less hungry thus eating lesser quantity of food. Your body metabolic rate increases thereby leading towards consumption of more energy than you generally do. This whole process of burning up fat to reduce weight is called themogenesis.

About the Author:

Green tea powder makes a lovely topping on ice cream that is also good for you. If you would like to know more about the potential of green tea fat burners click on the links.

Caring For Your Eyes - Vitamins And Foods That Nourish Your Eyes

By Amy Nutt

Our eyesight is a precious gift, so no matter what your age, taking care of your vision is essential to good health. The brain is primarily responsible for managing the vision process. The brain processes the light information our eyes collect to create the images that allows us to see. In order to make sure our brains vision process maintains optimal performance, we need to nourish our eyes with healthy foods rich in vitamins and minerals.

All of the vitamins that are good for the eyes are Vitamins A, B, C, D, and E. Some of the most important vitamins needed to maintain optimal eye health include:

Vitamin C: This vitamin has been associated with the prevention of cataracts, delaying macular degeneration, and reducing eye pressure in glaucoma patients. Our bodies are unable to store Vitamin C; therefore it needs to be replenished regularly.

Vitamin A: This vitamin is essential for eye and vision health. In our bodies, vitamin A is essential for the retina to help it function properly. One of the causes of night blindness is Vitamin A deficiency.

Lutein: Lutein reduces the risk of cataracts and macular degeneration. Low Lutein levels have been shown to be a risk factor in age-related macular degeneration. Lutein may also help to prevent or slow the rate of atherosclerosis.

Vitamin E: This vitamin helps protect against cataracts and age-related macular degeneration.

Copper Gluconate: This is an absorbable form of the mineral copper. It is one of the most important blood antioxidants which help the blood carry oxygen and other nutrients to the rest of the body. The eyes are one area that requires oxygen. If there is a decrease in the transport of oxygen to the eyes, eventually vision loss can take place and you may end up needing glasses or contacts. Copper can be found in such foods as seafood, beans, nuts, organ meats, and whole grains.

When you choose foods for promoting and maintaining good eye health, you need to choose leafy and green fruits and vegetables. The brighter and deeper colored produce are full of the highest levels of vitamins and minerals. They are packed full of antioxidants, which are essential for the eye lens, as well as for retinal, conjunctival, and corneal health. These vitamin and mineral rich foods nourish your eyes.

Among the foods that help you strengthen your eyes and see better are carrots, celery, parsley, spinach, bean sprouts, turnip greens, beetroots, cucumber, raw egg yolk and liver.

Also recommended are tomatoes, beets and red peppers, apricots, raisins, sunflower seeds, pecan nuts, wheat germ, sweet potatoes, mangoes, cantaloupes, peaches, soy beans and lecithin.

Blending the red foods with the dark green foods will give you all of the essential vitamins and nutrients required for good eye health. Dark green foods can include broccoli, kale, spinach, collard greens, and water cress.

Avocado, asparagus, and yams are a great source of Vitamin E. Foods rich in Vitamin A includes sweet potatoes, carrots, mangoes, spinach, and cantaloupe.

It may seem difficult to change ones diet. For the health of your eyes, you should adopt a health diet rich in vitamins and minerals. By including eye nourishing foods in your diet, you will not only find your self seeing better, but feeling over all good health.

About the Author:

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Five Supplements Helpful in Lowering Blood Pressure

By Esther Dacamay

Many of us do not partake in the healthy benefits of a proper diet. Supplementation with vitamins is a great resource to incorporate those healthy benefits we are lacking. However, it is futile to think that continuing a poor diet and taking these vitamins will fill the gap in our diet. In order to reap the benefits of vitamins, we must try to implement a healthier way of eating.

If someone has high blood pressure, it is imperative that they choose a healthier diet. Otherwise, the body does not have the strength it needs to fight the disease. Using supplements and continuing to eat a diet high in saturated fat and red meat is futile as the liver becomes overtaxed with its already over burdened job of weeding out the bad stuff in your food.

If you have high blood pressure and want a natural way to lower it, vitamin supplements can help. However, it also requires a healthy diet. Listed below are a few supplements beneficial in lowering high blood pressure.

1) CoQ10 - Coenzyme Q10 helps to strengthen and oxygenate heart muscles and contributes to metabolic processes. Studies have proven its significant benefit in treating both cardiovascular disease and hypertension. Take as directed on the bottle.

2) EFAs - Essential fatty acids found in fish oils and flaxseed oils can contribute to decreased blood pressure and blood lipids. Most Eskimo cultures have low cardiovascular disease, mainly attributed to the fact that their diets consist of coldwater fish.

3) Vitamin E - This common vitamin works to scavenge for free radicals and helps to protect against heart disease and stroke by also reducing LDL cholesterol. Low levels of this vitamin are considered a primary indicator of heart disease.

4) Calcium - Not only does this supplement give a body strong bones and muscles, it also helps maintain normal blood pressure. Research has proven that in some people, calcium can modify hypertension.

5) Nicotinc Acid - This compound found in Niacin is shown in recent research to significantly lower cholesterol and triglyceride levels in the body.

A few secondary nutrients that also help lower high blood pressure are Vitamin D, Zinc, Lecithin (available in capsule or granule form), Chromium, and ginger.

Furthermore, there are several herbs that have beneficial properties for fighting hypertension. However, it is imperative that you consult a physician before taking any supplements as they can have severe interactions with any prescribed medications you may be taking.

An herb combination excellent for lowering blood pressure includes garlic, blessed thistle, cayenne, black cohosh, kelp, valerian root and Parsley Leaves. The suggested dosage is four to eight times per day. Once you have attained a desired blood pressure level, lower the dose gradually in order to maintain it. In addition, women who are pregnant or nursing should not use this combination.

About the Author:

Esther is an established writer and loves to share her knowledge about Nutritional Diet for Hypertension and other information about Supplements for Hypertension on Clivir - the Free learning Community Site.