Protein, fiber, a variety of vitamins, and—last but not least—the renowned Molly Ringwald of the 1980s "brat pack," omega-3 fatty acids, would probably be on my list if I had to describe the nutritional equivalent of the "brat pack" of that decade. Omega-3s are versatile players that enhance your skin's health as well as your cognitive function. And a recent study claims that they are completely timeless, just like Ringwald herself.
According to a recent study in the journal Neurology, increasing your intake of fatty fish and other omega-3-rich foods is worthwhile whether you have 16 candles on your cake or more. "The fact that this study demonstrates that omega-3 fats are beneficial to your brain throughout the life cycle is crucial because the majority of studies examining omega-3 fatty acids and brain health have focused on infants and children or older persons with dementia. It demonstrates that including them in your diet at an early age and throughout all stages of life is a wise decision "says Craving Something Healthy creator and registered dietitian Anne Danahy, RDN.
Let's get down to business: In this study, middle-aged adults with higher blood levels of omega-3s, or polyunsaturated fatty acids distinguished by the presence of a double bond, displayed greater brain sizes and outperformed those with lower levels on tests of reasoning and logic. "Furthermore, the findings indicated that even a small amount of omega-3 ingestion had positive effects. To reap the benefits, you don't need to consume a lot of fish or take supplements in high dosages "explains Danahy.
The prevention—or slowing—of brain-targeting diseases like Alzheimer's and dementia actually starts at a young age, despite the tendency of society to associate these diseases with old age. "However, the cognitive decline comes gradually, and you might not completely recognize the signals until it is too late. We typically identify cognitive decline in elderly persons and diseases like Alzheimer's or dementia. Doing everything you can to support your brain when you're young will help lower your likelihood of experiencing issues as you age "explains Danahy. One easy, routine strategy to take care of the organ upstairs is to consume omega-3 fatty acids.
In summary: It's crucial to ensure you're getting the daily recommended amount of omega-3 fatty acids regardless of your age (about 1,100 mg for women and 1,600 mg for men). Because, really, who can eyeball milligrams these days? scroll down for the top three food sources of omega-3s and how much you need to eat to meet your requirement.
The top 3 omega-3-rich foods to include on your plate at any age
1. Fatty, oily fish
"The best sources of omega-3 are oily fish like salmon, sardines, anchovies, herring, and mackerel, but even lean white fish like cod or tilapia count. It can be worthwhile to take an omega-3 supplement if you don't consume fish to help keep your aging brain healthy "explains Danahy. Wild salmon has roughly 887 milligrams of omega-3s every three-ounce serving, compared to sardines' 556 milligrams per two-ounce serving.
2. Flaxseeds
These minuscule, tiny seeds' fatty acids are the cause for their association with preventing cardiovascular disease. The nutritional sweet spot for flax seeds is one to two teaspoons per day, according to the Mayo Clinic, and you should grind or crush them (or just buy flax meal) so your body can truly utilize that omega-3s.
3. Chia seeds
Chia seeds provide a potent combination of fiber and omega-3 fatty acids. You may add these to your smoothie and be confident that you are covered for the day because two tablespoons of these babies provide a massive 4.2 grams of omega-3s.
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