Americans tend to think of themselves as getting way too much nutrition, but in truth, there are some areas where we are deficient. In fact, most of us wouldn’t recognize one area where in which we are malnourished. But it turns out that our brains might be hungry for some particular nutrients called omega-3 fatty acids, and one in particular called DHA (docosahexaenoic acid).

DHA is abundant in the grey matter of our brains and retinas, and this omega-3 fatty acid helps nerves communicate with each other. Our bodies can process DHA from flax, nuts, and eggs, but the best source is fatty, cold water fish like sardines and mackerel. And a lot of Americans just don’t get much of it from their diets. That’s a shame, because it turns out that low levels of DHA are associated with an array of problematic conditions, including:

• Depression
• Poor memory
• Bad eyesight
• Dementia

There has been a lot of research lately about how important DHA is to the brains and eyes of developing fetuses and infants. In fact, children whose mothers ingested low levels of DHA and other omega-3 fatty acids during pregnancy have been found to score lower in visual and mental tests. That is not surprising when you consider the infant brain triples in size during the first three months of life.

A diet rich in fish oil and the use of baby formula with DHA can solve this type of malnutrition. Dietary intake of DHA may also help prevent:

• Postpartum depression
• ADHD
• Low IQ
• Suicidal behavior
• Violent behavior

Two to three servings of fish a week, or taking at least 100 mg a day of a purified DHA supplement is all you need for you and baby.

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Barbara S. Levine, R.D., Ph.D., has been a researcher, consultant, and teacher of nutrition at some of the most prestigious medical institutions in the country. Dr. Levine is a DHA & B Vitamin Center scientific advisory board member and director of the first NIH-funded Nutrition Information Center at Memorial Sloan-Kettering Cancer Center, Weill-Cornell Medical College, The Rockefeller University, Hospital for Special Surgery, and Strang Cancer Prevention Center.

Balancing your intake of omega-3 fatty acids can protect against chronic, debilitating diseases, according to a review of current research published in Experimental Biology & Medicine, a peer-reviewed journal. According to the researchers:

• In the distant past, humans had a ratio of one part omega-6 fatty acids to one part omega-3 fatty acids (1:1).
• But in the modern world, where omega-6 fats are found in high concentrations in corn oil, safflower oil, cottonseed oil, peanut oil, and soybean oil, that ratio has risen to an average of 15 parts omega-6 to three parts omega-3 fats (15:3).

It is well-known that omega-3s are most abundant in cold water, oily fish such as salmon, herring and sardines, as well as flaxseed, nuts, and eggs. It is also well-known, however, that most people do not consume enough DHA and other omega-3 s in their diets.

Ingesting too much omega-6 that is so prevalent in our diets has been linked to man conditions, including:

• Heart disease
• Cancer
• Arthritis
• Autoimmune diseases

Additionally, the researchers discovered that maintaining a relatively low ratio of four parts omega-6 fats to one part omega-3 fats (4:1) in the human body led to a 70 percent increase in death rates. Likewise, according to the report, lowering the ratio to 2:1 or less greatly reduces the risk of lung and breast cancer, according to the report. Maintaining a healthier omega-6:omega-3 ratio also helped reverse asthma and arthritis.

Reducing your intake of oils that are packed with omega-6 fats and increasing your intake of omega-3s may have a huge impact on your health and longevity. If you cannot consume enough omega-3 in your diet by eating the right kind of food, try an omega-3 supplement.

Remember, it’s all about balance.

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Barbara S. Levine, R.D., Ph.D., has been a researcher, consultant, and teacher of nutrition at some of the most prestigious medical institutions in the country. Dr. Levine is a DHA & B Vitamin Center scientific advisory board member and director of the first NIH-funded Nutrition Information Center at Memorial Sloan-Kettering Cancer Center, Weill-Cornell Medical College, The Rockefeller University, Hospital for Special Surgery, and Strang Cancer Prevention Center.