Topline
Foods rich in omega-3 fatty acids like salmon and sardines may help improve brain health in middle-aged adults, according to a new study, adding to a growing list of health benefits offered by the family of fats, which have also been shown to reduce inflammation and help prevent heart disease.
A can of sardines is shown.
Key Facts
Consuming foods with more omega-3 fatty acids—a type of fat the body cannot produce on its own that is commonly found in certain types of fish as well as flax and chia seeds—was tied to larger hippocampal volumes, a structure of the brain that plays a key role in learning and memory, according to the study, published Wednesday in Neurology.
Participants with a higher concentration of omega-3 fatty acids in their red blood cells also performed better on a test of abstract reasoning—or the ability to use logical thinking to understand complex concepts—than those with lower levels of the nutrient, according to the study, which looked at 2,183 participants whose average age was 46.
Omega-3 fatty acids also seemed to offer benefits for those carrying the APOE4 gene, a risk factor for Alzheimer’s and cardiovascular disease: Those with the gene who had higher concentrations of omega-3 fatty acids had less small-vessel disease, a condition in which the walls of the heart’s small arteries don’t function properly.
The study suggests even a small consumption of the fatty acids—such as two servings of fish per week, as recommended by the American Heart Association—“may be enough to preserve brain function,” Claudia Satizabal, a study author with the University of Texas Health Science Center in San Antonio, said in a statement.
What We Don’t Know
Researchers aren’t sure exactly how the two types of omega-3s measured in Wednesday’s study boost brain health. Some research suggests the family of fats offer anti-inflammatory benefits, which may improve the functioning of neurotransmitters that send chemical signals between neurons. “It’s complex,” Satizabel said, adding that scientists “don’t understand everything yet,” but by increasing consumption of omega-3s “even by a little bit, you are protecting your brain.”
Key Background
Omega-3 fats are an important part of cell membranes and play an important role in the production of hormones that regulate inflammation and blood clotting as well as other bodily processes. The human body cannot produce the fats on its own and gets the essential nutrients from foods, including fish, vegetable oils, nuts and leafy vegetables. The fats have been linked to a host of health benefits, including a reduced risk of cardiovascular disease, blood clots and lower levels of inflammation in the body. Previous research has suggested the fats may boost brain health in older adults, but fewer studies have been conducted in younger populations.
Surprising Fact
Some research has suggested that consuming more omega-3s may offer a small buffer against depression, though scientists say more conclusive research is needed to support a link between the two. The family of fats may also affect mood disorders by reducing inflammation, though exactly how this mechanism works is still unknown.
Further Reading
Omega-3 Fatty Acids In Fish Might Protect The Aging Brain (Forbes)
Source: https://www.forbes.com/sites/madelinehalpert/2022/10/05/foods-rich-in-omega-3s-may-boost-middle-aged-brain-health-research-finds/