Brain food is a hot topic, and adding to your diet is one way to eat your way to better brain health.
These polyunsaturated fats play a crucial role in supporting cognitive health, which allows you to think more clearly and quickly. Recent research also suggests that omega-3s may help people with some mental illnesses, including depression.
The eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are key to maintaining optimal brain health. If you want to boost your brain power by adding more omega-3s to your diet, here are three benefits.
1. Omega-3s can help protect cell membranes
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The antioxidants in omega-3s protect cell membranes, including those around our brain cells. have shown this protection may play a role in neuron development, which researchers think may help prevent Alzheimer’s disease and its effects. at the University of Massachusetts Lowell analyzed long-term omega-3 studies and found that two portions per week of omega-3 rich fish — such as salmon, tuna and mackerel — were associated with a 30% reduction in Alzheimer’s disease for all populations.
2. Omega-3s provide an anti-inflammatory benefit
Blood vessels in the brain also benefit from a healthy serving of omega-3s. Studies reveal that effect, which points to the prevention and mitigation of cognitive decline. Several other show that when the blood contains higher levels of omega-3s, there’s a lower risk of dementia and less overall cognitive decline.
3. Omega-3s can improve mental health
While your mental health isn’t solely dependent on what you eat, there are a few factors in your diet and lifestyle that can help conditions like anxiety and depression. Eating more foods rich in omega-3s may help. One (a study that combines the results of multiple studies of similar research) showed that people who ate fish versus those who didn’t had a 17% lower risk of depression.
What foods have omega-3s?
To reap the benefits of these mighty molecules, you need to add foods rich in omega-3s to your menu. That’s because your body can’t produce them on its own.
According to the 2020–2025 Dietary Guidelines for Americans, you need to consume at least 8 ounces of seafood every week to reach the necessary amount of omega-3s. You’ll find omega-3s in these tasty foods:
Seafood and fish, like salmon, mackerel, sardines, herring and anchovies.
Algae, kelp and seaweed.
Seeds and nuts, like flax seeds, chia seeds, hemp seeds and walnuts.
Beans and legumes, like edamame and kidney beans.
