Why You Should Eat More Fatty Fish for Brain Health as You Age

Protein is best known for helping build healthy muscle, but this nutrient delivers benefits from head to toe. Adequate intake of adequate protein in the diet can help maintain its function.

Protein is present in every cell of the body, including the brain, so it’s important to get enough from your diet. foods rich in protein There may be some out there that benefit your brain more than others.

We asked neurologists about which proteins support your brain the most.

Fatty fish such as salmon, black cod, anchovies and bluefin tuna are rich in nutrients such as protein and omega-3 fatty acids.healthy fat”), making it a nutritious addition to any diet.

For example, a 6-ounce cooked salmon fillet contains 43.2 grams of protein and 246% of the Daily Value (DV) of omega-3 fatty acids. Department of Agriculture.

with input from Sharon Stoll, DOAs neurologists and assistant professors of neurology at Yale School of Medicine, we take a deep dive into how eating fatty fish on a regular basis can support healthy cognition.

The brain plays an important role as it is made up of about 60% fat. Nutrients for brain functionaccording to john hopkins medicineBut some forms are better than others.

docosahexaenoic acidor DHA, is an omega-3 fatty acid commonly associated with brain function, although it also supports a healthy nervous system.

Fish is an ideal source of DHA due to its ready availability. In fact, most of the major dietary sources of DHA are fatty fish such as salmon, tuna and cod. Department of AgriculturePlant sources of omega-3 fatty acids contain alpha-linolenic acid (ALA), which is converted to DHA in the body.

Brain tissue may prefer DHA to maintain normal and efficient functioning of the brain. Academy of Nutrition and Dietetics.

DHA is especially important for early childhood brain development. Harvard TH Chang School of Public HealthAlthough its effects are primarily seen in infants, a January 2016 review found that DHA’s effects may also be seen in childhood and adulthood. ‌nutrients‌.

In adulthood, low DHA levels are associated with an increased risk of brain diseases such as Alzheimer’s disease.

The body is made up of complex systems that do not function independently of each other.your function cardiovascular systemFor example, it can affect brain health.

“A lot of people don’t realize how the heart and brain are interconnected,” Stoll says. “Healthy fats are important for brain health because they are important for the cardiovascular system and play an important role in brain function.”

Keeping your heart healthy can lower your risk of brain-related health problems such as stroke and dementia. CDCWhen blood vessels are damaged, the brain can face serious consequences.

“To keep the brain in top shape, it needs to keep the blood vessels as open as possible,” says Stoll. That’s where nutritious foods like fatty fish come in.

Protein is an essential nutrient, but animal proteins such as pork and some cuts of beef are high in saturated fat and can raise “bad” cholesterol levels in the blood and clog arteries. , increases the risk of stroke and heart attack. American Heart Association (Ah).

Fish is considered a more heart-healthy source of protein because it is not high in saturated fat. In fact, according to a March 2017 study, omega-3 fatty acids may actually improve endothelial function (inside the blood vessels), promote vasodilation (blood cell enlargement), and reduce arterial wall stiffness. . ‌nutrition, metabolism, cardiovascular disease‌.

A healthy heart leads to better blood flow to the brain.

there’s a lot left to learn Alzheimer’s diseasethe most common type of dementia, but high triglyceride levels may play a role.

“Eating fatty fish is important for brain health for the same reason it’s important for the heart: it’s associated with lower triglyceride levels,” Stoll says. Studies show that high triglyceride levels in middle age increase the risk of Alzheimer’s disease later in life. ‌neurology‌.

“Triglycerides are part of what blocks blood vessels in the brain and throughout the body, leading to stroke and heart disease,” Stoll says. We have strong evidence. mayo clinic.

As the number of older people (65 and older) steadily increases, so too does the rate of diagnosis of dementia and Alzheimer’s disease. An estimated 5.8 million people in the United States are affected by the disease, and that number is expected to increase in the coming years. CDC.

A June 2022 study found that consuming more DHA was associated with a lower risk of these diseases. ‌nutrients‌Low levels of DHA are also associated with higher risks. That said, more research is needed to determine the direct benefits DHA may have on cognition.

“While this study is not conclusive, one thing is certain: nutrients such as omega-3 fatty acids may protect the brain and slow the progression of brain disease over time. says Stoll.