When was the last time you ate fish? Research has found that improved memory is one of the many brain-boosting health benefits associated with eating fish. So next time you’re thinking of what to make for dinner, fish could be a great choice!
You Are What You Eat
You may or may not have heard that omega-3 fatty acids are good for your health, but why? Docosahexaenoic acid, or DHA, an omega-3 fatty acid goes straight to your brain and is required to consume to keep the brain functioning normally and efficiently. Our brains and nervous system tissues are partly made up of fat, and research has found they have a special preference for DHA over other fatty acids. DHA is essential, meaning that we must consume it through our diet to have it present in our bodies, and fish is one of the greatest sources of DHA.
Other studies have linked DHA deficiencies to more serious cognitive issues besides occasional forgetfulness. Low levels of DHA have been associated with a greater risk of Alzheimer's disease. Signs of memory loss shouldn’t be your first signal to start consuming fish and DHA. These same studies have shown that long-term consumption of adequate DHA is linked to improved memory and lower rates of cognitive decline. So, start now and consistently maintain your intake of DHA-rich foods to see benefits.
Sea-Worthy Servings
Studies have shown that adults should consume at least 8 ounces of seafood per week. To break this down, this is two 4-ounce servings of fish. Oily fish like salmon, tuna, Atlantic mackerel, herring, and trout are great sources of DHA. To cook these, the best option is broiling or grilling. Avoid deep-frying because this counteracts the benefits the fish has to offer. It is also important to choose fish that are lower in mercury levels like salmon or freshwater trout. Limiting shark and swordfish are recommended to avoid because of the high levels of mercury they contain. If the environment is a concern, choose varieties that have been certified for responsible seafood production.
Brain and Brawn
Fish is also a lean protein which is another great benefit. Consuming fish has a great effect on your heart as well as your brain. This is due to fish being lower in saturated fat. Consider swapping burgers for tuna since more omega-3s suggest a decreased risk for heart disease.
Seafood or Seaweed?
Just because you’re vegetarian or vegan doesn’t mean you have to miss out on the benefits of fish. Algae is a primary source of DHA and is used to make vegetarian DHA supplements. You can also find omega-3 fatty acids in ground flaxseed, walnuts and chia seeds. These contain ALA which the body converts into DHA. Because our bodies convert less than 15% of ALA to DHA, it is recommended to consume a primary source of DHA. If your primary intake of omega-3s comes from a source other than oily fish, supplementation may be a good choice so speak to a registered dietitian nutritionist about this.
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