The three main forms of omega-3s are Alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and (docosahexaenoic acid (DHA). Researchers love omega-3 because it helps reduce inflammation and clogged arteries. But research reveals that it can improve how well your brain works…right now!
Omega-3 fatty acids are considered essential fatty acids: They are necessary for human health but the body can’t make them — you have to get them through food. Omega-3 fatty acids can be found in fish, such as salmon, tuna, and halibut, other seafood including algae and krill, some plants, and nut oils.
Most research on omega-3 focuses on heart health benefits. But, new research is showing that eating plenty of fish and great sources of omega-3, or taking omega-3 supplements, can do so much more for you.
The three main forms of omega-3s are Alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and (docosahexaenoic acid (DHA). Researchers love omega-3 because it helps reduce inflammation and clogged arteries. But research reveals that it can improve how well your brain works…right now!
The form of omega-3 you get from fatty fish, docosahexaenoic acid, better known as DHA, is vital for brain health. DHA is one of the main structural components of brain matter – 30 percent to be exact – and is known for its ability to slow cognitive decline in older adults, as well as its brain-boosting benefits for infants.>
But what about young-to-middle-aged adults?
A team of food and nutrition scientists confirmed that taking a 1.16-gram-per-day DHA supplement for six months (equivalent to two or three weekly servings of oily fish) improved memory as well as mental reaction times for all ages.
In women, episodic memory received the biggest boost, with DHA increasing accuracy and the number of pictures or words they could remember. In men, it was the working memory that improved most. Men that received DHA completed the working memory task 20 percent faster than the men.
As the authors of the study explained, these memory-related tests are the building blocks of more-complex cognitive behaviors that are common in everyday life. Thus, this study shows that DHA is important for brains of all ages, not just the youngest and oldest among us.
How to Get Your Omega-3s
Omega-3s are considered “essential” because they are necessary for human life and the body cannot make them in adequate quantities. We must get them from outside sources, ideally from the food supply. DHA can only be found in oily fish like salmon, albacore tuna, lake trout and catfish, as well as in nuts, dairy products and olive oil, or in quality supplements. The American Heart Association recommends eating fish at least twice a week, and experts advise to aim for 1,100 and 2,000 milligrams a day of omega-3, of which DHA should account for ten percent.
Another benefit: The fatty acids in omega-3 can help improve/maintain your vision and keep your skin glowing and youthful!
