A new study published in the journal Neurology found that whether you have 16 candles on your cake or more,it is worth doubling your intake of fatty fish and foods rich in omega-3 in general. “Most of the studies looking at omega-3 fatty acids and brain health have focused on infants and children or older adults with dementia, so the fact that this study shows that omega-3 fats benefit the brain throughout the life cycle is significant. It shows that it’s smart to include them in your diet early and throughout all life stages,” says registered dietitian Ana Danahy, RDNfounder of Craving for something healthy.
Let’s get to the heart of the matter: In this study, middle-aged people whose blood contained more omega-3s, or polyunsaturated fatty acids characterized by the presence of a double bond, showed larger brain volumes and performed better on tests of reasoning and logic compared to those with lower omega-3 levels. “Furthermore, the results showed benefits with just one a little of omega-3 consumption. You don’t need to eat large amounts of fish or take high doses of a supplement to reap the benefits,” says Danahy.
Although society tends to confuse diseases that affect the brain, such as Alzheimer’s and dementia, with old age, preventing, or delaying, these diseases actually starts at a young age. “We generally associate cognitive decline with older adults and Alzheimer’s or dementia, but cognitive decline occurs slowly, and you may not fully realize the signs until it’s too late. It’s important to do everything you can to help your brain while you’re younger, which will help reduce your risk of problems when you’re older,” says Danahy. Consuming omega-3s is a simple, everyday way to take care of the organ. .
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Bottom line: no matter how old you are, it’s important to make sure you’re consuming your recommended daily intake of omega-3 (about 1100 mg for women and 1600 mg for men). Scroll down for the The three main dietary sources of omega-3 Y how much you need to eat to reach your quota (because seriously, who can look at milligrams these days?)
Top 3 Food Sources of Omega-3s to Add to Your Plate at All Ages
1. Blue and fatty fish
“Fatty fish like salmon, sardines, anchovies, herring, and mackerel are best for omega-3s, but even lean white fish like cod or tilapia count. If you don’t eat fish, it may be worth it.” It’s worth taking an omega-3 supplement to help protect your aging brain,” says Danahy. A three-ounce serving of wild salmon contains about 887 milligrams of omega-3swhile a two-ounce serving of sardines contains about 556 milligrams.
2. Flax seeds
The fatty acids in these tiny seeds are the reason they have has been linked to helping protect against cardiovascular disease. According to the Mayo Clinic, one to two tablespoons of flaxseed per day is the nutritional sweet spotand you should consider grinding or shredding them (or just buying flaxseed meal), so your body can actually make use of those omega-3s.
3. Chia seeds
You will get a powerful combination of omega-3 and fiber with chia seeds. Two tablespoons of these babies contain a whopping 4.2 grams of omega-3sso you can add them to your smoothie and know you’re ready for the day.
