Could eating fatty fish like salmon, cod, tuna, herring, or sardines help us maintain a healthy mind and agile thinking well into middle age? This is what a new study says.
New research suggests that eating cold-water fish and other types of omega-3 fatty acids may help maintain brain function and improve memory in middle age.
According to research published today in Neurology, healthy study participants in their 40s and 50s who had at least some omega-3s in their red blood cells had improved brain structure and cognitive function.
The analysis was carried out by academics from The University of Texas Health Science Center at San Antonio (UT Health San Antonio) and other Framingham Heart Study researchers.
“Studies have looked at this association in older populations. The new contribution here is that, even at younger ages,” according to lead author Claudia Satizabal, “if you have a diet that includes some omega-3 fatty acids, you are already protecting your brain for most of the indicators of brain aging that we see at middle age.”
The average age of the volunteers was 46. The researchers investigated the relationship between red blood cell omega-3 fatty acid concentrations and MRI and cognitive markers of brain aging.
Researchers also looked at the effect of omega-3 red blood cell concentrations in volunteers who had APOE4, a genetic variant associated with an increased risk of Alzheimer’s disease.
The study of 2,183 people without dementia or stroke found that:
- A higher omega-3 index was linked to greater hippocampus volume. The hippocampus, a brain structure, is important for learning and memory.
- Consuming more omega-3 fatty acids were linked to improved abstract cognition, or the ability to understand complicated topics by logical reasoning.
- APOE4 carriers with a greater omega-3 index were less susceptible to small-vessel disease. Vascular dementia and cardiovascular illness are both linked to the APOE4 gene.
Docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) contents in red blood cells were measured using a technique known as gas chromatography. DHA plus EPA was used to calculate the omega-3 index.
“Omega-3 fatty acids such as EPA and DHA are key micronutrients that enhance and protect the brain,” adds coauthor Debora Melo van Lent.
“Our study is one of the first to observe this effect in a younger population. More studies in this age group are needed.”
The participants were separated into two groups: those with very low omega-3 red blood cell concentration and those with at least a little and more.
“We saw the worst outcomes in the people who had the lowest consumption of omega-3s,” Satizabal adds. “So, that is something interesting. Although the more omega-3 the more benefits for the brain, you just need to eat some to see benefits.”
Scientists don’t know how DHA and EPA protect the brain. According to one explanation, when such fatty acids are replaced by other types of fatty acids, which are not necessary for the membrane of neurons, neurons (nerve cells) become unstable.
Another possibility is that DHA and EPA have anti-inflammatory effects.
“It’s complex. We don’t understand everything yet, but we show that, somehow, if you increase your consumption of omega-3s even by a little bit, you are protecting your brain,” says Satizabal.
It’s reassuring that DHA and EPA also improved the brain health of APOE4 carriers.
“It’s genetics, so you can’t change it,” Melo van Lent adds, referring to the vulnerability of this risk group. “So, if there is a modifiable risk factor that can outweigh genetic predisposition, that’s a big gain.”
Image Credit: Getty
You were reading: The Biggest Reason You Should Add Omega-3 To Your Diet – Especially In Middle Age