Foods like salmon and tuna are rich in omega-3s, and it has been shown that this nutrient can help fight cognitive diseases. However, there have been new studies demonstrating the impact of omega-3s on boosting cognitive function.
New Research
The new study was published in Neurology earlier in 2022, involving scientists and 2,183 participants. These test subjects all had healthy brains, and were tested for omega-3 fatty acid concentrations in their red blood cells.
After consuming fish rich in this fatty acid, the researchers took blood samples to measure their eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) levels. They then used MRIs to scan the brain, checking white and gray matter volumes.
There was indeed a connection between higher omega-3 fatty acid concentration and more brain volume, leading to improved cognitive function.
Eating Enough Omega-3s
The reason nutritionists recommend eating oily fish, including species like salmon, tuna, mackerel, and striped bass, is that they’re among the best sources of this nutrient. It’s still possible to gain enough omega-3s from plants, such as chia seeds, flaxseeds, and walnuts. Nevertheless, your body must still work to convert plant-based omega-3, alpha-linolenic acid (ALA), into the two other acids mentioned above.
An excellent diet rich in omega-3s should contain around two servings of fish a week. However, those who struggle to buy fish can replace part of this requirement with supplements.
No matter what, it’s still a good idea to eat natural foods and consume omega-3s directly. The cognitive boost you get from doing so can’t be ignored. You’ll want to start taking care of the brain before diseases like Alzheimer’s set in.
