Eating fatty fish, like salmon or sardines, or other omega-3-rich foods may help maintain brain health and improve cognition in midlife, new research from the University of San Antonio finds (Texas) published in the journal Neurology.
Several studies have already shown the link between Omega-3 consumption and good brain health. “But they only looked at the senior population. Our study shows that even at a younger age, if you have a diet that includes omega-3 fatty acids, you are already protecting your brain for most indicators of brain aging that we see in middle age,” said Claudia. Satizabal, lead author of the study.
The study was conducted on more than 2100 participants, without dementia or stroke, aged 46 on average. Researchers looked at the link between omega-3 fatty acid concentrations in red blood cells and cognitive markers of brain aging (diagnosed by MRI). The researchers also studied the effect of omega-3 red blood cell concentrations in volunteers carrying the APOE4 genetic variation, a variation linked to a higher risk of Alzheimer’s disease. The study revealed that:
- A higher omega-3 index was associated with larger hippocampal volumes. The hippocampus, a structure of the brain, plays a major role in learning and memory.
- Consuming more omega-3s was associated with better abstract reasoning or the ability to understand complex concepts using logical thinking.
- Carriers of APOE4 (associated with cardiovascular disease and vascular dementia) with a higher omega-3 index had fewer small vessel diseases.
“We don’t yet fully understand how fatty acids protect the brain, but we show that somehow if you increase your intake of omega-3s, even a little, you protect your brain” concludes the PreSatizabal.
Source : Association of Red Blood Cell Omega-3 Fatty Acids With MRI Markers and Cognitive Function in Midlife: The Framingham Heart StudyNeurology, October 2022
