By Nutriworld | Dt. Dipanwita Saha
Fish oils are supplements made from high-fat-containing fishes such as Sardines, Salmon, Mackerel, and Anchovies. There are two types of Omega-3 fatty acids: Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA). These are very helpful for our hearts and skin. However, we will discuss in this article the excellent effect of fish oils on our brains. Can increasing one’s Omega-3 fatty acids improve one’s brain health? And if it can, then what is the correct amount to consume for a healthy person? Nutri World will answer all these questions in this article.
What are Omega-3 Fatty Acids?
Let’s get behind the science of Omega-3 fatty acids. These are primarily polyunsaturated fats that influence most of our brain health. Fish oils generally contain two types of Omega-3 fatty acids: EPA and DHA. These are extremely useful since:
- They are elements of cell membranes.
- They are highly anti-inflammatory.
- They influence the growth of our body and heart health significantly.
Our body is capable of creating both these mentioned Omega-3 fatty acids from another Omega-3, called alpha-linolenic acid (ALA). The usual diets of most people do not contain enough Omega-3. Hence, they don’t consume the recommended level of this nutrient.
If we look at the human diet, we will notice that you can exclusively find omega-3 fatty acids in fatty fish or fish oil. However, most people do not consume the recommended amount of fish to gain the right amount of omega-3 fatty acids in the body. They do not have enough EPA and DHA in their diet. There are several sources to gain Omega-3 other than fish, such as:
- Canola Oil
- Chia Seeds
- Walnuts
- Flax Seeds
- Soybean
Since it is not possible for our body to convert ALA into DHA and EPA, Omega 3 Capsules can be greatly helpful if your diet doesn’t contain enough fish.
Relation Between Omega-3 Fatty Acids And Brain Health
Advisors at Nutri World state that Omega-3 fatty acids are crucial for our brain to function normally and develop throughout all stages of life. These nutrients impact our brain health in a significant manner, regardless of whether it is for a baby or an adult.
- EPA and DHA are critical for the development of a baby’s brain. It has also been observed that consuming fish oil or fish by pregnant women has noticeably affected the kid’s intelligence.
- These are critical for the normal functioning of our brain. As mentioned before, these fatty acids are an essential element of cell membranes, so they are abundant in the brain cells.
- A decrease of DHA in one’s diet can affect one’s cognitive learning and memory abilities.
How Does Omega-3 Fatty Acids Affect Brain Health?
According to our experts at Nutri World, there are a handful of impacts of Omega-3 fatty acids on our brain.
- They are critical for the development of our brain through all the stages of life.
- It can enhance the brain functioning of people with cognitive memory abilities or Dementia such as Alzheimer’s, Mild Cognitive Impairment (MCI), or a decrease in brain functioning due to aging.
- Consuming fish oils from a young age can significantly improve your brain health in the long run.
Can eating more omega-3 fatty acids from fish and plants help your brain stay sharp and improve your thinking?
Our advisors believe that people who are diagnosed with depression and people experiencing a decline in their cognitive abilities will observe the most benefits of consuming Omega-3 fatty acids.
Does this mean that consuming fish oil is not beneficial for other health issues?
Of course not!
There is no recommended level of Omega-3 fatty acids that should be consumed for optimum brain health. This means that increasing your intake of fish oils or fish, in general, won’t equal getting more excellent brain health benefits. As discussed before, consuming an adequate level of Omega-3 fatty acids does not affect healthy people, as it just helps them to keep their brain functioning normally.
Omega-3 fatty acids play an essential role in our brain functioning well. From the development of the baby’s brain to protecting older adults against mental decline, there are several benefits of this nutrient. Increasing your Omega-3 fatty acid intake does not imply that it will enhance your cognitive abilities and brain power. However, consuming the recommended level of Omega-3 fatty acids can improve your brain health.
Key Takeaways
- Omega-3 fatty acids are found in high-fat fishes such as Salmon, Mackerel, Anchovies, and Sardines. This nutrient is essential for our brain to function correctly.
- Omega-3 fatty acids are polyunsaturated fats of two types, DHA and EPA. They are beneficial for our heart, brain, and cell membranes.
- Omega-3 fatty acids affect our brain functioning in several ways. It regulates the communication of brain cells, cognitive abilities, and, most importantly, the development of our brain.
- Omega-3 fatty acids can improve brain health significantly, helping people diagnosed with MCI, depression, and dementia such as Alzheimer’s.
- There is no recommended level of Omega-3 fatty acids consumption for better brain health. It also means that consuming more fish or fish oil to improve your brain health doesn’t work, as these nutrients just help your brain function healthily.
Usually, people don’t understand the importance of incorporating Omega-3 fatty acids into their diet. It has been observed that the earlier one starts consuming these essential nutrients, the more beneficial it is for them. Omega-3 can be attained from fatty fish like sardines and salmon or plant-based sources such as walnuts, flaxseeds, and chai seeds. Now, people might need a little guidance to plan their diet so that it can include these nutrients, which is highly beneficial for our brain health. We NUTRIWORLD got you.
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FAQ
1. Can Omega-3 fatty acids improve the cognitive and memory abilities of the brain?
Omega-3 fatty acids can indeed impact one’s memory and cognitive functions. DHA plays a crucial role in improving brain plasticity and protecting from cognitive decline in old age.
2. What is the best source to acquire Omega-3 fatty acids?
Fat-containing fish like Sardines, Mackerel, Salmon, and Anchovies are a great source of Omega-3 fatty acids. Other than these, flaxseeds, soybean, soybean oil, chia seeds and walnuts can be excellent plant-based sources to acquire these nutrients.
3. Are Omega-3 supplements helpful for brain health?
Omega-3 supplements can be a great help if your dietary intake of DHA and EPA is low. But consuming food is the best way to get Omega-3 fatty acids as you’ll get a lot of essential nutrients along with this.
4. How do we know there is Omega-3 deficiency in the brain?
There are several symptoms of Omega-3 deficiency, such as memory loss, cognitive decline, and mental exhaustion. Sometimes, deficiency of these nutrients can lead to serious mental issues such as anxiety or depression.
Best dietician dipanwita saha in kolkata - nutriworld Hello! I'm Dietician Dipanwita Saha is the founder of Nutriworld and a dedicated clinical dietitian. I focus on helping individuals improve their health through personalized diet plans that are based on scientific principles. I believes that proper nutrition is crucial for healing and maintaining a balanced lifestyle, whether someone is recovering from an illness or managing a health condition.
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