Improve your BRAIN HEALTH by adding fish to your diet
03/26/2020 / By Noah Harper / Comments
Improve your BRAIN HEALTH by adding fish to your diet

If you want to improve your brain health through your diet, then you can start with eating more fish.

Salmon, trout and sardines are all rich sources of omega-3 fatty acids. Omega-3s are a major building block of the brain. Your brain needs them to build brain and nerve cells and studies show that they’re essential for learning and memory. It is said that omega-3 polyunsaturated fatty acids may have a therapeutic effect against inflammatory conditions, such as neurodegenerative diseases.

Other studies have also proven other beneficial effects omega-3 fatty acids have on your brain. Several studies found that omega-3 fatty acids can slow down age-related mental decline, helping you ward off neurodegenerative diseases like Alzheimer’s and dementia.

One other study found that people who regularly ate baked or broiled fish were more likely to have more gray matter in their brains. Gray matter contains a lot of the nerve cells that control memory, emotion and decision making.

The omega-3 fatty acids in fish are also known to prevent and treat depression. Studies have found that people who regularly eat fish are less likely to develop symptoms of depression. They may even aid in treating other mental conditions like bipolar disorder.

About 60 percent of your brain is made of fat. Half of that fat is made of omega-3 fatty acids. Since your body can’t make omega-3 fatty acids, you need to get these essential fats from food sources – like walnuts, vegetable oils, flaxseeds, leafy vegetables and, of course, fish.

Other benefits of eating fish

Healthy fish like salmon, trout, tuna and mackerel are also beneficial to other parts of your body. Here are some of those benefits:

  • Fish lower your risk of heart attacks and strokes – Fish is one of the most heart-healthy foods that you can eat. Eating at least one serving of fish per week can greatly reduce your risk of getting a heart attack or a stroke.
  • Fish are great sources of dietary vitamin D – Fatty fish like herring and salmon contain the highest amounts of dietary vitamin D out there. A single four-ounce (113 gram) serving of cooked salmon can give you around 100 percent of your recommended daily intake of vitamin D. Some fish oils, such as cod liver oil, are also very rich sources of vitamin D.
  • Fish can protect you from age-related vision loss – The leading cause of vision loss and blindness in older adults is a condition known as age-related macular degeneration. Studies suggest that omega-3 fatty acids in fish protect you against this condition.
  • Fish can reduce your risk of developing autoimmune diseases – Studies have shown that people who regularly eat omega-3 fatty acids or fish oils have a reduced risk of developing type 1 diabetes, an autoimmune disease. Fish intake has also been linked to lowering your risk of multiple sclerosis and rheumatoid arthritis.

Other foods for improving brain health

If you aren’t the biggest fan of eating fish all the time, there are other foods out there that you can eat that are also great for supporting and improving your brain health. Here are just a few of those wonderful superfoods:

  • Turmeric – Turmeric and its main active ingredient, curcumin, can improve your memory, improve your mood and even help new brain cells grow.
  • Eggs – Eating a healthy amount of eggs per week can provide you with many essential B vitamins as well as the micronutrient choline. These nutrients are important for maintaining healthy brain functioning, for regulating your mood and for improving your memory and mental functioning.
  • Blueberries – The antioxidants in blueberries can protect your brain against oxidative stress and inflammation, conditions that can contribute to neurodegenerative diseases and brain aging. They can also improve memory.

Fish are a great source of nutrients that can improve your brain health, and because they are also beneficial for other parts of your body, consuming them regularly is greatly beneficial for maintaining your body’s overall health.

Sources include:

Healthline.com 1

EurekaSelect.com

Healthline.com 2

HSPH.harvard.edu

 

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