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Mighty Myelin |
Myelin is, without a doubt, our proof that all fats are not bad! Myelin, the protective sheath that covers communicating neurons, is composed of 30% protein and 70% fat. Human and animal studies show that nutrition has a big influence on myelination, especially for nursing infants. One of the most common fatty acids in myelin is oleic acid, which is also the most abundant fatty acid in human milk and in our diet. Mother's milk is high in DHA, docosahexaenoic acid and children who receive adequate amounts of DHA were shown to have higher IQs, as well as better vision than children who didn't get enough DHA.
Studies show that the trans fatty acids we eat do get incorporated into brain cell membranes, including the myelin sheath that insulates neurons. They replace the natural DHA in the membrane, which affects the electrical activity of the neuron.
Myelin is a dielectric (electrically insulating) material that forms a layer, the myelin sheath, usually around only the axon of a neuron. It is essential for the proper functioning of the nervous system. In fact neurons that have been myelinated send their electrical signals 300 times faster than those that are not. That is why infants display those cute little herky jerky movements. The myelination process begins in utero at around 7 months and continues until our mid to late 20s. Neuron in the pre-frontal lobe are some of the last undergo myelination, you know, the part of the brain that help us do the harder thing (controls impulsive behavior).
Omega-3 DHA 'docosahexaenoic acid' is an essential fatty acid, which cannot be manufactured in our body and must be obtained daily through our diets. DHA is the most complex form of Omega-3 and is difficult to include in our diet as only few foods contain a significant amount. Many grocer items claiming to be rich in Omega 3s may offer little in the way of DHA. According to Kim Painter of USA Today, "many of the new products contain little or none of the omega-3 fats backed by the most scientific evidence: DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). According to Painters article "Eat fish. Those concerned about mercury, including pregnant women, can choose low-mercury varieties such as salmon and sardines, she says.
Research suggests these omega-3 fatty acids are better absorbed by the body when obtained from food rather than omega-3 supplements. Although fatty fish (Salmon, Sardines) is known as the best source of omega-3s, there are many other foods that contain these health boosting fatty acids.
Food Sources of EPA and DHA
EPA and DHA omega-3s are mainly found in fish, especially cold-water, high-fat varieties such as:
• Albacore tuna
• Sardines
• Salmon
• Mackerel
• Atlantic herring
• Swordfish
• Lake trout
Sources of Alpha-linolenic Acid
Since the body cannot make ALA, this fatty acid must be consumed in the diet. Approximately 35 percent of ALA found in food is converted to EPA and DHA. Good sources of ALA include:
• Flaxseeds and flaxseed oil
• Soybeans and soybean oil
• Walnuts
• Brazil nuts
• Soy nuts
• Olive oil
• Hemp seeds
• Pumpkin seeds
Omega-3 fatty acids are not only found in fish, nuts, seeds and oils. Fruits and vegetables that are good sources of omega-3s include: kidney beans, navy beans, tofu, winter and summer squash, certain berries such as raspberries and strawberries, broccoli, cauliflower, green beans, romaine lettuce, and collard greens. Wheat germ and free-range beef and poultry are also good sources of omega-3s.
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