Could DHA help protect the brain from saturated fats?

saturated fat It is often obtained from animal foods. Many organizations and government agencies emphasize how too much saturated fat can increase your risk of heart disease. But as this study shows, saturated fats also affect brain health.

In contrast to the negative effects of saturated fat, omega 3 fatty acids It is found in abundance in vegetable oils, nuts, fish and plant sources such as salmon and tuna. These are associated with several health benefits, including reduced risk of cardiovascular disease and improved cognitive function.

This particular study built on previous data on the effects of fat on brain function.

First, the researchers noted that a diet high in saturated fat may contribute to neuroinflammation and cognitive decline. Based on research data in older rats, they may also contribute to long-term memory impairment. Previous research has also shown that polyunsaturated fatty acids may help improve neuroinflammation.

The researchers in this study wanted to look more deeply into the mechanisms underlying this previous work. They used mice and cell cultures to collect data. They investigated the impact of the protective factors palmitate, a common saturated fat, and docosahexaenoic acid (DHA), an omega-3 fatty acid.

They investigated the relationship between palmitate and docosahexaenoic acid in two specific types of brain cells: BV2 microglia and HippoE-14 neurons.

In a study using older mice, researchers found that brain damage was higher in mice fed a high-fat diet.

This suggests that high-fat diets change the brain and accelerate brain deterioration.

Their cellular analysis found that DHA may help alleviate some of the harmful effects of palmitate, such as reducing inflammation.

beata leidigerThe Los Angeles, California-based holistic nutritionist and HPVHUB nutrition contributor was not involved in the study, but helped dissect parts of the study. Today’s medical news:

“This study focused on microglia, brain cells that promote inflammation, and hippocampal neurons, which are important for memory and learning. This study shows that palmitic acid increases inflammation in both microglia and neurons, and We have shown that it can have negative effects on memory and cognition.”

“Importantly, pre-treatment with DHA has been shown to prevent or reduce the effects of palmitic acid, and by suppressing fat-induced inflammation, DHA intake can reduce This suggests that the brain can be protected from the effects of diet.”
— Beata Rydyger, Holistic Nutritionist

This study has limitations. The main limitations are that the study used mice and looked at specific cells. This indicates the need for further research and further replication of the findings.

Further research is also needed to better understand the cellular nuances and distinct effects of palmitate or DHA on cellular components such as mitochondria. You can explore the causal relationships involved in more detail. Researchers were also limited in the amount of protein they could harvest from mice.

Future research could also investigate how these findings relate to clinical practice and how people can mitigate certain brain changes.

said Sarah Wagner, a clinical dietitian at Memorial Hermann Hospital who was also not involved in the study. MNT Such research has laid the foundation for further research “from which we can continue to learn and investigate,” it said.

“Popular studies show that people with diets high in omega-3 fatty acids are generally healthier than those high in saturated fat. It helps us identify specific processes that will benefit.”
— Sarah Wagner, Registered Dietitian

She also cautioned against overestimating the findings.

“That said, it’s important to remember that humans don’t live in bubbles or laboratories. We each choose what to eat each day based on a variety of factors. human nutrition is even more delicate because of the

Although more research is needed in this area, the data points to the dangers of overconsumption of saturated fats and the potential protection of omega-3 fatty acids.

People can seek help from their doctors and nutrition experts to learn how to reduce saturated fat and get more omega-3 fatty acids each day.

Rydyger pointed out that people can increase their intake of DHA through a variety of plant and animal sources, including:

• Fatty fish (salmon, mackerel, sardines, etc.)
• caviar
• Fish oil supplements (such as cod liver oil)
• flaxseed, chia, hemp seeds
• soy
• walnut
• pasteurized eggs
• Meat and dairy products from grass-fed animals
• Certain vegetables (i.e. spinach,Brussels sprouts, Purslane)

Rydyger added that for vegans and vegetarians, DHA is also found in certain algae supplements.

If you want to incorporate healthier fats, such as omega-3 fatty acids, into your diet, swapping items is a good place to start.

“Rather than judging nutrition as black and white, you can look at it more as a spectrum. When it comes to fats, I encourage my patients to go for more unsaturated fats, more omega-3s, and fewer saturated fat sources. We are advising them to make the choice to migrate. This can be accomplished in a variety of ways,” Wagner said.

How to limit saturated fat

“Replace red meat with fatty fish like salmon. Choose a meat-free meal at least once a week. Replace deli meat with tuna. Substitute butter, coconut oil, and grease. Cook with canola oil. Instead of 80/20 ground beef, choose leaner 93/7 ground beef or turkey.”
— Sarah Wagner, Registered Dietitian

Wagner added that you can also “omit the cheese on salads and sandwiches” and “buy eggs, which are rich in omega-3s.”

“Adding ground flaxseed, chia seeds, or walnuts to your morning oatmeal, yogurt, or smoothie is a great way to get your omega-3s. You can also add flaxseed flour and walnuts to baked goods, salads, and more.” Wagner said.