Let's talk about Omega-3s and why your brain needs them!
Omega-3 fatty acids support brain function including memory and learning and help us maintain our positive moods. How? Our brain is full of neurons that talk to each other. They communicate by sending neurotransmitters to each other at a junctions called synapses. As long as the synapses are intact the brain functions with relative ease.
The Omega-3s support the structure and elasticity of the synaptic membrane. When the diet is deficient in Omega-3s, their place in the synaptic membrane structure is replaced by other fatty acids - notably saturated fats which are more rigid (think fried foods). Over time these synapses lose their flexibility and are unable to communicate and respond well.
Is this supported by research? Yes, according to UCLA's Brain Research Institute, a diet deficient in Omega-3 fatty acids has been associated with increased risk of several mental disorders, including attention-deficit disorder, dyslexia, depression, as well as impaired learning and memory.
They also have found that children who had increased amounts of omega-3 fatty acids performed better in school, in reading and in spelling and had fewer behavioral problems. Further studies in England have revealed that a diet rich in Omega-3s can reduce the risk of memory loss, Parkinsons, Alzheimer's, and damage caused by a stroke.
DHA (docosahexaenoic acid) is the type of Omega-3 associated with such benefits and is abundant in fish - especially salmon. Smaller amounts are available in eggs, walnuts, and the small but mighty kiwi!
The brain is not the only part of the body that benefits from DHA. DHA is also present in cells throughout the body as part of the mitochondria - the energy machinery of the cell. This is especially notable in heart muscle cells. Thus the association of DHA with heart health.
Consider this:
Most of us know someone who is taking medicine for depression or ADD. These medications shuffle the available neurotransmitters at the synapses, with the goal of more stimulation which would cause an increase in mood or attention. Such medicines take up to 8 weeks to work and should never be stopped abruptly. Well now, there is no guarantee that the medicine will work, and so the patient may need to try several before they find one that "works." How long could this process take? Easily 6-12 months. Perhaps it would be advisable to increase consumption of fish and add a DHA supplement to the diet for 6 months first.
- For adults who obtain some DHA from their diets: 100mg daily.
- For adults who obtain little dietary DHA: 200mg daily (eg vegetarians, those following a low fat diet).
- Breast-feeding: 200mg DHA daily.
- Children: 100mg DHA daily.
This is my all time most satisfying meal:
4oz of baked salmon topped with an herbal salad dressing
1/2 cup cooked rice
1 cup mixed veggies with a tsp of butter and topped with sea salt.Try it and Let me Know How it Goes!
~ Rose
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