Lets talk Omega 3s. Our bodies need both Omega 6 and Omega 3. Unfortunately, the Standard American Diet (S.A.D.) is high in Omega 6 and low in Omega 3. The approximate proportion of the S.A.D. is 20:1 and an optimal balance is more like 4 or 5:1.
One way to alter this balance is to eat 2-3 portions of fish or approximately 8-12 oz per week for adults. Children need less based on age. In pregnancy, 8-12 oz per week is recommended of low methyl mercury fish (read up on this). Cold water fatty fish such as salmon, mackerel, herring, tuna, sardines, anchovies, caviar, trout and a variety of shellfish including mussels, oysters, and crab are good sources. The polyunsaturated Omega 3 Fatty Acids found in fish are EPA, DHA, and ALA (you'll find ALA in many plant sources also but we'll leave that for another post). Both EPA and DHA have been studied significantly and are recommended for inflammation in the body from various health concerns.
DHA or docosahexaenoic acid is the dominant Omega 3 found in the brain making up 40%. "Ingestion of omega-3 fatty acids increases learning, memory, cognitive well-being, and blood flow in the brain. Omega-3 treatments are advantageous, well-tolerated, and risk-free."1 As a caveat, those with lower Omega 3 status, the elderly, and those suffering from loneliness have seen greater benefit than someone already eating a balance of Omega 3s.
Generally, studies have shown that the best approach is to get these Omega 3s in whole food form. Supplementation is acceptable but only as a portion of the daily intake of Omega 3s.
Dighriri IM, Alsubaie AM, Hakami FM, Hamithi DM, Alshekh MM, Khobrani FA, Dalak FE, Hakami AA, Alsueaadi EH, Alsaawi LS, Alshammari SF, Alqahtani AS, Alawi IA, Aljuaid AA, Tawhari MQ. Effects of Omega-3 Polyunsaturated Fatty Acids on Brain Functions: A Systematic Review. Cureus. 2022 Oct 9;14(10):e30091. doi: 10.7759/cureus.30091. PMID: 36381743; PMCID: PMC9641984.
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