People who eat more omega-3-rich foods (like fatty fish or vegetable oils) are more likely to have better cognitive performance and lower risk of dementia later on, according to a new study.
- Omega-3s are abundant in vegetable oils or in fish such as salmon, sardines, trout and tuna.
- This new study shows that they could improve the brain health of middle-aged people, especially thinking skills.
- Healthy fatty acid levels in the blood of individuals with the lowest thinking skills contained 3.4% omega-3s, while the highest performing group averaged 5.2%.
This isn’t the first time the health benefits of omega-3s have been talked about in whydoctor. Many studies have already demonstrated several, whether on heart health, on cognitive performance, on the prevention of Alzheimer’s disease or some severe forms of Covidand even on gums.
A new studypublished in the journal Neurologydiscovered another positive effect: this time, on thinking skills.
Eating more healthy fatty acids improves brain health
Researchers from the American Academy of Neurology have found that eating more healthy fatty acids, omega-3s, improves brain health. This would also apply to omega-3 fortified foods or dietary supplements.
Researchers observed that those who ate higher levels of omega-3 fatty acids performed better on reasoning tests and had a larger hippocampus (an important area of the brain that controls memory).
“Improving our diet is a way to promote our brain health”said Professor Claudia Satizabal, lead author of the study, in a communicated. “Our study suggests that even a modest intake of omega-3s may be enough to preserve brain function. This is in line with current dietary guidelines to consume at least two servings of fish per week”she adds.
Omega-3: how much does the brain need?
The study authors measured the thinking skills of 2,183 people, whose average age was 46, as well as their brain volumes. Healthy fatty acid levels in the blood of individuals in the group with the lowest thinking skills contained 3.4% omega-3s, while the highest performing group averaged 5.2% omega -3. The researchers report that the optimal level was above 8%, with anything between 4 and 8% being in between.
Currently, research only shows an association and does not prove causation. The study does have some limitations, for example, the majority of the sample of volunteers was made up of Caucasian adults: a more diverse group might yield different results. “These findings need to be confirmed by further research, but it’s exciting that omega-3 levels may play a role in improving cognitive resilience, even in middle-aged people.”concludes Professor Satizabal.