For the Love of Fat! Omega-3 Fatty Acids
- At July 30, 2012
- By emilydeva
- In Brain Health
0
By JoAnn Bayus
By now, most people have heard of the extensive health benefits of omega-3 fatty acids. Among other benefits, they help regulate cell function, reduce inflammation, and decrease the risk of numerous chronic diseases. But did you know that omega-3s are positively associated with brain function and cognitive performance?
According to Dr. Andrew Weil, “experts believe omega-3s improve the health of brain cell membranes, allowing greater communication between cells.” In addition to being good for overall brain health, omega-3 consumption has been associated with improved spelling and reading performance in children, decreases in problem behaviors, and improvement in symptoms of those with mood disorders.
Omega-3 deficiencies, on the other hand, have been linked to increased risk of various disorders including attention deficit hyperactivity disorder, dyslexia, depression, and age related cognitive decline.
Omega-3s are essential fatty acids (EFA), meaning that your body cannot make them so you must get them from food. Good sources of omega-3s include salmon and other cold waterfish, oily fish, walnuts, eggs, krill oil, kiwi fruit, flax seed, and chia seed.
Along with eating wild caught salmon once or twice a week, I get my omega-3s by adding organic, ground chia and flax seeds to my morning smoothie. To ensure freshness, I purchase whole seeds and grind them in a coffee grinder a couple times a week.
If you would rather get your omega-3s from fish oil supplements, choose those that are guaranteed to be free of contaminants like mercury and polychlorinated biphenyls. Vegetarian options are also available. Try to select sources that do not contain omega-6 or omega-9, as most Americans already get enough of those from food and over consumption can cause inflammation.
References:
Gómez-Pinilla et al. Brain foods: the effects of nutrients on brain function. Nature Reviews Neuroscience, 2008; 9 (7): 568
Andrew Weil. Fish Oil Supplements: Getting Your Omega-3s. Natural Healing, January 15, 2008: 82 – 83
JoAnn Bayus, founder of Cognitive Enhancement Solutions and Bayus Wellness, is a Board Certified Health Counselor, Nationally Certified School Psychologist, Certified Holistic Stress Management Instructor, and Certified Personal Trainer. She works with individuals and groups to help people optimize brain and body health.
