Fish is a great source of healthy fat & offers a number of micro-nutrients & fatty acids such as omega-3 & omega-6 which are essential for growth & development of your body. So when was the last time you had fish for lunch/dinner? If you can’t remember perhaps it’s time you should revisit your diet/nutrition plan. Improved memory, one of the brain boosting benefits, is linked with eating more fish.
As mentioned, fishes are rich in Omega-3 & Omega-6 fatty acids. Omega-3 is good for our health. Docosahexaenoic acid, or DHA, goes straight to your head. It is an omega-3 fatty acid is required to keep the brain function normally & efficiently. Brain & Nervous system is party made up of fat & they have specific preference for DHA.
Low level of DHA has negative impacts with symptoms such as serious cognitive problems & occasional forgetfulness. In fact DHA deficiency in the body is closely linked with risk of Alzheimer’s disease in later part of life. You should think of fish consumption as saving plan for brain as you age rather than as a lottery ticket. Adequate consumption of DHA is linked to improved memory, improved learning ability & reduced rate of cognitive decline. To continue enjoying memory boosting benefits, you should consume DHA rich foods.
You should target to consume 8 OZ of seafood per week. This translates into 4 Oz of two servings of fish. Oily fish such as wild salmon, tuna, herring & farmed trout are an excellent source of DHA. Preferred way of cooking fish is broiling or grilling since deep frying of fat is counterproductive when you have lean protein on the menu. Select a fish that is low in mercury & has lower environmental impact. Sardines & Wild Alaskan Salmon are best choices. However you should avoid swordfish due to high mercury levels.
Consumption of fish is also linked with reduced risk of heart disease since it is also rich in lean protein. Fish are low in saturated fat as compared to red meat & swapping burger for Tuna means more Omega.
For those who are vegetarians or follow vegan diets, all is not lost. There are vegetarians options for getting DHA. Algae is rich in DHA & is used to make vegetarian DHA supplements. Walnut & chia seeds & ground flax seeds are sources of ALA, an omega-3 fatty acid. However, your body converts only 5% of ALA into DHA. If your primary source of Omega-3 comes from vegetables or non-oily fish, consult your doctor about DHA supplementation.
