Excerpt from Natural Baby and Childcare

Two of the most widely known essential fatty acids are linolenic acid (omega 3 fatty acids) and linoleic acid (omega 6 fatty acid), both polyunsaturated fats.

Omega 3 fatty acids are found in cold water fish and cold-weather plants: walnuts, pumpkin seeds, canola oil, wheatgerm, eggs, flaxseed, green leafy vegetables, soybeans, tuna, sardines, cod, mackerel, and salmon all provide omega 3 fatty acids.

In addition to being excellent sources of omega-3, fish oil and cod liver oil are high in DHA, a compound that works like food for your brain. Touted as a means of improving concentration and mental stamina, fish oils are currently enjoying popularity in health food stores and are even being added to baby formula.

Cod liver oil is also a rich source of vitamin D, which is especially advantageous during the colder winter months, when sun exposure (our main source of vitamin D) is low. In the summer months, it is best to switch to fish oil. When choosing a fish oil it is best to use brands that are more pure and contain less pollutants. Choose a company that has protocols which test for mercury, lead, and other harmful ingredients. The oil should be from wild fish, and not from the farm raised which contain more toxins. Fish oils made from sardines and anchovies have less contaminants because they are small fish and have a shorter life span. While fish that are larger and live longer such as mackerel and salmon contain more toxins.

You can get this information by directly contacting the company and inquiring about manufacturing processes. In addition, there are different grades of fish oils. The most basic is the standard cold liver oil (although there are high grade purified versions). Slightly better is the health food-grade fish oil made from fish body oils. This comes in capsules, because they taste so poorly. They can also cause stomach upset. While pharmaceutical-grade fish oils are more pure, taste better and are richer in long-chain omega-3 fatty acids. The pharmaceutical grade fish oil contains less toxins and tends to have less digestive effects.