More omega-3s in the diet improve cognitive ability and brain volume in the elderly
Elderly health: more fish oil improves cognitive function and brain volume
This is the conclusion reached by a group of researchers from Uppsala University (Sweden), who analyzed whether higher consumptions of these fatty acids are associated with increased cognitive abilities or brain volume in the elderly. Increasing the amounts of the Omega 3 fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) introduced through diet could improve cognitive abilities in old age. The results of their study, which involved 252 men and women, were published in the journal Age*.
Essential fatty acids for the brain
Omega-3s, especially DHA, are very important nutrients for the health of the nervous system. The amount of this fatty acid at the level of the brain is very high. Here DHA plays a key role in both the structure and function of neurons and the production of new nerve cells. Several studies have shown that this Omega-3 influences cognitive and attention skills , visual skills, and behavior. Not only that, DHA also plays an important role in some psychiatric disorders and protects neurons from the damaging effects of Alzheimer's disease.
Cognitive benefits even in old age
Swedish research has shown that those aged 70 to 75 who eat a lot of foods rich in Omega-3 (both DHA and EPA) have greater cognitive abilities than those who eat a diet low in these fatty acids. Although previous studies had shown that larger brain volumes correspond to less cognitive decline, MRIs conducted during this research showed no link between Omega-3 intake and brain size or certain regions of the brain.
How many Omega-3s do we need?
The research participants with the highest cognitive abilities consumed an average of 980 mg of EPA and DHA per day, an amount about 10 times higher than, for example, the average Omega-3 consumption of a U.S. resident. In general, in adulthood, experts recommend not going below 500 mg total EPA and DHA per day and eating 2-3 servings of fatty fish per week. It is possible to choose from salmon, herring, tuna and halibut, for example. The recommendation can also be extended to children and pregnant women, with one particular caveat: It is best to avoid eating large amounts of predatory fish, such as swordfish, which can accumulate a lot of mercury, a metal that is toxic precisely to the nervous system. As for the elderly, new studies on the benefits of eating foods rich in Omega-3s will allow this to be explored further.
Source * Titova OE, Sjögren P, Brooks SJ, Kullberg J, Ax E, Kilander L, Riserus U, Cederholm T, Larsson EM, Johansson L, Ahlström H, Lind L, Schiöth HB, Benedict C, "Dietary intake of eicosapentaenoic and docosahexaenoic acids is linked to gray matter volume and cognitive function in elderly," Age (Dordr). 2012 Jul 13. [Epub ahead of print].
