New research from the Child & Family Research Institute has shown that the typical North American diet (think meat and potatoes) is deficient in omega-3 fatty acids. This information is especially important to pregnant and nursing women since the deficiency may pose a risk to infant neurological development.
Omega-3 fatty acids are unsaturated fats that are typically found in some types of fish like salmon as well as in eggs and chicken in lesser amounts, and in some seeds and plants which we'll explore later. The fats are especially important for the baby's developing eyes and brain.
The study revealed that babies of mothers who consumed a lot of meat and little fish and were deficient in omega-3 fatty acids didn't score as well on eye tests as babies who's mothers were not deficient.
Dr. Sheila Innis, the study's principal investigator, head of the nutrition and metabolism program at the Child & Family Research Institute at BC Children's Hospital, and professor, department of pediatrics, University of British Columbia, says "During pregnancy and breastfeeding, fat consumed by the mum is transferred to the developing baby and breastfed infant, and this fat is important for the baby's developing organs. Our next task is to find out why the typical North American diet puts mothers at risk. Then we can develop dietary recommendations to help women consume a nutritious diet that promotes optimal health for mums and babies."
This news follows studies that have showed that pregnant women and children need to limit their fish consumption due to high mercury levels. And then, as Katy Farber of Non-Toxic Kids points out in "Do You Eat Fish?" there's the question of the safety of farmed salmon. So what's a mama to do?
Dr. Innis believes the key to health for all of us may lie in the old adage - everything in moderation. "For better health, it's important for pregnant and nursing mums -- and all of us -- to eat a wide variety of fruits, vegetables, whole grains, nuts, eggs, and fish while minimizing consumption of processed and prepared foods," says Dr. Innis.
To my knowledge, no vegetarian or vegan women were included in this study. However, vegan mothers also have ideas on how to stay healthy and get in their RDA of omega-3 fatty acids without looking to fish for the answer.
Debbie Took of Raw for Life points out that omega-3 fatty acids are found in many plants.
The good news for the raw vegan or vegetarian is that omega-3 is contained in many plant foods, such as dark green vegetables (like spinach and broccoli), walnuts, hemp seeds, pumpkin seeds, sesame seeds and wheat, but one of the very best sources is...flax seeds (also known as linseeds).
Debbie includes two tasty recipes on her blog for a Rocket (Arugula) and Mango Salad and an Orange and Flax Energy Drink, both high in omega-3 fatty acids.
Vegan mother Half-Pint Pixie discusses the merits of hemp, wonderful hemp. She adds the seeds to her 1-year-old vegan daughter's mashed bananas and her daughter happily eats them up.
Vegan mother, cook and best-selling author Dreena Burton is a big fan of hemp seeds and discusses some of her creations such as Hemp-anola!, Hemp Burgers, Chocolate Hemp Squares and Energy Cookies on her blog Eat Drink and Be Vegan.
I consider my kids and myself "flexitarians" in that we eat a lot less meat (and no beef) than the average American. While I already add ground flaxseed to our smoothies, I've yet to try hemp seeds. However, all of this talk about chocolate squares and cookies has motivated me to pick some up on my next trip to Vitamin Cottage. I'm highly in favor of any time I can justify eating chocolate and cookies in the name of good health!
Related links:
Safe Fish CHEC List For Children, Teens and All Women of Child-bearing Age
Yorkshire Hemp Limited: Hemp Food Nutrition
Women's Health: Omega-3 Fish Oil
Contributing editor Amy Gates also writes about attachment parenting, activism, green living and photography at Crunchy Domestic Goddess.
Comments
Tasty Hemp Seed Bars
By: Vered Posted: 6 weeks 6 days agoThese recipes look great - especially the chocolate hemp squares. Thank you!
I am not vegetarian nor vegan. We do eat mostly organic, and definitely try to live by the rule of "everything in moderation". Have you read Michael Pollan's Omnivore's Dilemma? He says it so well. "Eat food. Not too much. Mostly plants". Sounds like your family is doing just that.
Hemp seeds can taste good: I buy Nutiva Hemp Seed Bars at Whole Foods. They are really quite good. http://nutiva.com/products/1_original.php
Vered DeLeeuw
www.momgrind.com
I haven't read it yet, but
By: amygeekgrl Posted: 6 weeks 6 days agoI haven't read it yet, but it's on my reading list. Will need to see if the library has it. It sounds excellent.
Actually, now that you mention hemp bars, you've jogged my memory that I have had some before myself. My husband gets the Alpsnack hemp bars at work and has brought them home on occasion. They are really tasty, especially the ones with chocolate! ;)
Amy
Crunchy Domestic Goddess
BlogHers Act contributing editor
It would have to come from a plant source...
By: nelle2nelle Posted: 6 weeks 6 days agoas I will not eat fish. Or to put it more intelligently, yuch. ;-)
It is good to know such alternative sources are available, and I love spinach and broccoli. Now to find such goodies in artichokes.
nelle
Hemp Smoothies
By: Maria Niles Posted: 6 weeks 6 days agoGreat post, Amy - great options.
This is my favorite smoothie protein powder mix - it's vegan, hemp, high in protein, omega-3's and fiber and best of all, yummy!
Beyond Help
Flax seed is also good for digestion
By: Cherre Posted: 6 weeks 5 days agoI find flax seeds really easy to integrate it into whatever meal I'm making by sprinkling on top of salads or mixing into batters, etc. You can also substitute flax seed for fat or eggs in recipes. Haven't quite figured out the difference between the gold and brown varieties...?
http://doesabodygood.blogspot.com/search/label/flax
Great post!
By: Kalyn Denny Posted: 6 weeks 5 days agoI've also found that flax seed is easy to mix into various things like meatloaf or even bread or egg muffins. Haven't tried hemp seeds in anything, I've seen some recipes using them that sound pretty intriguing.
Kalyn Denny
Kalyn's Kitchen
Using Flax Seeds
By: MealMixer Posted: 6 weeks 5 days agoI keep a cheap coffee grinder and add my own ground flax to a lot of things, especially cookies and casseroles. We don't eat fish.
I've read that there is no difference between the brown and gold, Cherre.
Another thing to check out is the cooking oil you use, some are higher in Omega-3 than others.
Omega-3 for Post Partum Depression/Nursing
By: amamasblog Posted: 6 weeks 5 days agoWhen I had post partum depression 3 months after my son was born, my Dr. told me since I was nursing there was no safe meds. for my depression. He encouraged me to to take two teaspoons of pure, organic, flax seed oil a day, along with extra B vitamins. He mentioned that nursing mothers can be very deficient in Omega-3's, since most of it leaves the body in the breastmilk for the baby.
I accidently thought he said to take two Tablespoons a day, and I did. Within two days, I felt like a new person. It was amazing! Accidently taking two Tablespoons instead of teaspoons didn't hurt me, but I did switch to teaspoons. I still take one teaspoon a day. I notice when I forget, I start to feel blue again. (I am still nursing my almost two year old son). Within hours of taking flax seed oil, I feel better.
I think it is so important to let new and nursing mothers know that they need extra Omega-3's, *especially* if they are nursing. Most nursing mothers don't get any nutritional advice other than the basics, like drink extra water.
In my case increasing Omega-3's, and B vitamins cured my post partum depression without drugs. It is an amazing compound.
Heather
A Mama's Blog
www.amamasblog.com
Recommend a certain flaxseed oil brand?
By: amygeekgrl Posted: 6 weeks 5 days agoThanks for sharing about flaxseed oil being used to treat PPD. I should probably try taking some myself. I don't think I have PPD, but I have been feeling kind of down lately. It certainly couldn't hurt. Do you have a brand that you recommend that tastes best? Do you mix it in anything?
Thanks! :)
Amy
Crunchy Domestic Goddess
BlogHers Act contributing editor
Amy, The brand I found at VC
By: amamasblog Posted: 6 weeks 5 days agoAmy,
The brand I found at VC which had the most Omega 3's was Nature's Way Efa Gold Flax Oil, with 57% Omega-3. I got the 16 oz. bottle and it was about $9. This brand actually had more g/mg of Omega-3's than the really expensive kinds and the Omega-3's is what my Dr. said was so important.
Yes, you can mix it in with juice, or milk, or any drink really. Ryan actually likes it in his milk. For some reason, the taste doesn't bother me too much- it kind of made me mush my face up at first, but now I guess I am used to it, and just pour it on a teaspoon and down the hatch. :-) My sister, on the other hand couldn't stand the taste, even in her milk, so she switched to capsules.
If you mix it in with something, I doubt you would have a problem with it. :-)
Hemp seeds rock
By: suebob Posted: 6 weeks 5 days agoI used to turn up my nose at Hempseed, thinking it was kind of a stoner affectation (because everyone I knew who was evangelizing hemp was a stoner)...but then I tasted them and they are delicious - kind of like small pine nuts.
Hempseed is expensive, but I just put a tablespoonful on my oatmeal in the morning.
I'm going to try that!
By: Kalyn Denny Posted: 6 weeks 5 days agoI keep reading about them but haven't tried them, and stirring a few into oatmeal sounds like a good way to try them.
Kalyn Denny
Kalyn's Kitchen
Something New to try....Omega 3 keeps my body on track! :)
By: Rhonda-at-RecipeCarousel Posted: 6 weeks 5 days agoWhat a great article- I have not yet tried hemp, I am going to the heatlh food store today and will pick some up. I think it sounds like a great addition as salmon; fish in general can be quite expensive.
i usally keep a container of toasted nuts and seeds on hand that I use for snacking thru-out the day; in order to get my daily dose
I find that omega 3's keep my skin and hair especially healthyand my mind clear. Nice article
Thank you Rhonda-at-RecipeCarousel
http://www.recipecarousel.com/blog
For those of us gluten and dairy-free...
By: Karina Allrich Posted: 5 weeks 6 days agoHemp milk is a fab dairy alternative. I love it!
Unfortunately I'm allergic to flax and eggs (two other possible sources of EFA's). But the good news- for omnivores- is that salmon, sardines, and free range buffalo meat also contains EFA's. Who knew?
k a r i n a
Karina's Kitchen: Recipes from a [Gluten-Free] Goddess
A Painter's Kitchen [art. words. life.]