How Omega-3 is shaping our health
Forming the main structure of the brain, central nervous system, and all cell membranes omega-3 is undoubtedly essential in human evolution, without omega fatty acids modern civilization would not exist.
Despite the significant health benefits of omega-3s, the amount we consume is too low. Omega-3 fats are an essential component of any nutritional approach to maintaining and promoting long-term health.
Omega-3 can boost our memory
It is known that omega-3 fatty acid has benefits for people with existing memory problems, particularly for those who are coping with physical or mental stress.
Experts believe that supplements rich in DHA from fish oils or other marine sources might slow or prevent mental decline as it is found in reduced amounts in people with Alzheimer’s disease.
The brain is a huge organ, with high energy requirements, a large proportion of it is composed of fat. The long-chain omega-3 fats eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are fundamental to the structure and function of the brain and are abundant in marine animals, alongside the important structural fat, arachidonic acid (AA).
Your Brain 23% Faster
In a recent study, a group of 18- to 25-year-olds took fish oil pills every day for six months, and then researchers tested their memory with a simple recall game. The scientists found that the study subjects boosted their working memory up to 23 percent, and while they could not rule out that the participant’s performance simply improved with practice, the results match what other studies have found in older adults. That is: omega-3 fatty acids improve memory and other mental abilities.
In the study the levels of omega-3 fatty acids were high, 2000 mg a day, so you may not get the same results from eating foods like fish, which are the main source of it. Despite that, there are other options to consider to increase your levels of omega-3 consuming healthy and natural food:
- Your body can’t make omega-3 fatty acids, so you should still eat plenty of foods high in these essential nutrients.
- The American Heart Association recommends eating two servings a week of omega-3 rich fatty fish, like salmon, herring, sardines, and albacore tuna. This is primarily for heart health, but your brain will also reap the benefits.
- Vegetarians and vegans can get omega-3 fatty acids from flaxseeds, walnuts, and other foods. These contain a different—but still healthy—kind of omega-3 fatty acids.
- If you are considering higher doses of omega-3 fatty acids, such as those found in fish oil pills, talk to your doctor first. He or she can help determine how much you are already getting from food and come up with a dose that’s right for you.
Can it really help with ageing and dementia?
Dietary intake of omega-3 fatty acids also becomes increasingly important as we grow older.
The cell membranes are not structures, but liquids and greater fluidity of the membranes improve the function of cells, also in the brain. This fluidity is thanks to the fatty acids that are incorporated into the cell membranes.
As we age, essential fatty acid deficiency can accelerate mental deterioration. Omega-3 plays a vital role in brain structure by determining membrane fluidity, while also contributing significantly to brain function.
Although the brain can produce some of the fatty acids by itself, this process is limited and becomes even more limited as we age. As we grow older, more of these fatty acids should come from the diet.