Salmon Omega 3- The Brain Food!

Omega-3 fatty acids (omega-3s) are polyunsaturated fats that perform important functions in your body. Your body can’t produce the amount of omega-3s you need to survive. So, omega-3 fatty acids are essential nutrients, meaning you need to get them from the foods you eat.

The two main types of fatty acids are saturated fat and unsaturated fat. Unsaturated fat further breaks down into polyunsaturated fat and monounsaturated fat.

Saturated fats are sometimes known as “bad” or “unhealthy” fats because they increase your risk of certain diseases like heart disease and stroke. Unsaturated fats (polyunsaturated and monounsaturated) are considered “good” or “healthy” fats because they support your heart health when used in moderation.

Omega-3s, as a form of polyunsaturated fat, are healthier alternatives to saturated fat in your diet.

There are three main types of omega-3 fatty acids:

• EPA (eicosapentaenoic acid). EPA is a “marine omega-3” because it’s found in fish.

• DHA (docosahexaenoic acid). DHA is also a marine omega-3 found in fish.

• ALA (alpha-linolenic acid). ALA is the form of omega-3 found in plants.

Omega-3s are essential nutrients that you need to get from your diet. When you get ALA from food, your body is able to turn some of the ALA into EPA and subsequently to DHA. However, this process provides just a small amount of EPA and DHA. So, dietary sources of EPA and DHA (like fish) are essential.

What are the best food sources of omega-3 fatty acids?

Fish is the best source of omega-3s.

The chart below lists some types of fish that can add omega-3 fatty acids to your diet. The serving size for each type of fish listed is 3 ounces (oz.), with nutrient data provided by the U.S. Department of Agriculture. While some types of fish contain a small amount of ALA, the chart contains the total DHA and EPA content for consistency. These totals reflect the DHA and EPA content in raw (uncooked) fish, except where noted.

Many types of fish are safe sources of omega-3s for people who are pregnant and for children when eaten in moderation (up to 12 ounces per week). These fish include:

• Anchovy.

• Herring.

• Mackerel (Pacific chub or Atlantic).

• Salmon.

• Sardine.

• Trout (freshwater).

• Tuna (light, canned).

• Whitefish.

What if I can’t eat fish?

There are several reasons why you can’t eat fish. You may be allergic, or you may follow a vegetarian or vegan diet. In these cases, you can look to certain plant-based sources of omega-3, which provide the nutrient in the form of ALA. Alternatively, you can speak with your provider about supplements like icosapent ethyl.

One of the best sources of ALA is ground or milled flaxseed. Aim to add about 2 tablespoons of it to your food throughout the day. Easy ways include sprinkling it in oatmeal, smoothies or yogurt.

Other sources of ALA include:

• Algae oil.

• Canola oil.

• Chia seeds.

• Edamame.

• Flaxseed oil.

• Soybean oil.

• Walnuts.

Findings show omega-3 fatty acids may help to:

• Lower blood pressure

• Reduce triglycerides

• Slow the development of plaque in the arteries

• Reduce the chance of abnormal heart rhythm

• Reduce the likelihood of heart attack and stroke

• Lessen the chance of sudden cardiac death in people with heart disease

How Do Omega-3s Affect the Brain?

The omega-3 fatty acids EPA and DHA are critical for normal brain function and development throughout all stages of life.

EPA and DHA seem to have important roles in the developing baby’s brain. In fact, several studies have correlated pregnant women’s fish intake or fish oil use with higher scores for their children on tests of intelligence and brain function in early childhood.

In older adults, lower levels of DHA in the blood have been associated with smaller brain size, a sign of accelerated brain aging.

In general, the American Heart Association recommends people without a history of heart disease eat at least two servings of fish per week (6 ounces to 8 ounces total). If you have heart disease or high triglyceride levels, you may benefit from consuming even more omega-3 fatty acids. But it’s essential to talk to your provider about the amount that’s appropriate for you.

Taking 1,000–2,000 mg of omega-3 fatty acids from fish oil per day may be a good place to start. Your daily dose should not exceed 3,000 mg.

That said, people should check with their doctor before using them, as there may be some risks. For example:

• Omega-3 supplements may affect blood clotting and interfere with drugs that target blood-clotting conditions, such as warfarin (Coumadin).

• They can sometimes trigger side effects, which are usually minor gastrointestinal problems such as belching, indigestion, or diarrhea.

• Those with a fish or shellfish allergy may be at risk if they consume fish oil supplements.

• People should check that their supplement comes from a reliable source. Some fish products may contain pollutants from the ocean.

• Some fish oil supplements, such as cod liver oil, are high in vitamin A. This vitamin can be toxic in large amounts.

Reference: Cleveland Clinic/Mayo Clinic/HealthLine