Why you should eat more fatty fish for brain health as you get older

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 found in every cell in the body, including the brain, so it’s important to get enough from your diet. not.

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

Oily fish such as salmon, black cod, anchovies, and bluefin tuna are high in protein and other nutrients such as omega-3 fatty acids (a type of “healthy fat”), making them a nutritious addition to any diet. It is an expensive additional food item.

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

With input from Sharon Stoll, DO, a neurologist and assistant professor of neurology at Yale University School of Medicine, we take a deep dive into how eating fatty fish regularly can support healthy cognition. increase.

According to John Hopkins Medicine, the brain is made up of about 60% fat, making it an important nutrient for brain function. But some forms are better than others.

Docosahexaenoic acid (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, according to the USDA, most of the major dietary sources of DHA are fatty fish such as salmon, tuna, and cod. Plant sources of omega-3 fatty acids contain alpha-linolenic acid (ALA), which the body converts to DHA.

Brain tissue may prefer DHA for normal and efficient brain function, according to the Academy of Nutrition and Dietetics.

DHA is especially important for early childhood brain development, according to the Harvard TH Chang School of Public Health. Its effects are primarily seen in young children, but a January 2016 review found that DHA’s benefits 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. For example, cardiovascular function 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.”

According to the CDC, keeping your heart healthy can lower your risk of brain-related health problems such as stroke and dementia. When 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. According to the Association (AHA), this increases the risk of stroke and heart attack.

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 is still much to learn about Alzheimer’s disease, the 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. There is strong evidence that it is possible.

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

Consuming more DHA is associated with a lower risk of these diseases, according to a June 2022 study.nutrients. Low levels of his DHA are also associated with higher risk. 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.