Foods Linked To Better Brainpower
Just as there is no magic pill to prevent cognitive decline, no single almighty brain food can ensure a sharp brain as you age. Nutritionists emphasize that the most important strategy is to follow a healthy dietary pattern that includes a lot of fruits, vegetables, legumes, and whole grains. Try to get protein from plant sources and fish and choose healthy fats, such as olive oil or canola, rather than saturated fats.
Research shows that the best brain foods are the same ones that protect your heart and blood vessels, including the following:
For more on staying sharp as you age, read A Guide to Cognitive Fitness, a Special Health Report from Harvard Medical School.
Watch Out For Fish Allergy
Fish allergy could cause skin rash, nausea, stomach cramps, headaches, breathing difficulty and a drop in blood pressure, causing loss of consciousness. Allergy reactions from fish can differ. Sometimes, the same person can react differently at different times. A child who has fish allergy must completely avoid eating fish.
It is important to eat fish as regularly as any other food. Apart from its immense benefits, fish is a great non-vegetarian source and a delicious food. Stay healthy and hearty!
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This Is Your Brain On Fish
Thicker, stronger, and more resilient. Once a week is all it takes, new research says.
Have you ever considered undergoing brain-thickening surgery, only to find that such a thing does not exist? And that the guy in the van was probably not actually a surgeon? Well, consider fish.
Dr. Cyrus Raji, a resident radiologist at UCLA, appreciates value beyond the cosmetics of a thick cerebral cortex. He’s the lead researcher in a new study in the current American Journal of Preventive Medicine that found that people who regularly eat fish have more voluminous brains than those who do notin such a way that stands to protect them from Alzheimer’s disease.
“Understanding the effects of fish consumption on brain structure is critical for the determination of modifiable factors that can decrease the risk of cognitive deficits and dementia,” Raji and colleagues write. The team has previously shown gainful effects of physical activity and obesity on brain structure.
This study found that eating fishbaked or broiled, never friedis associated with larger gray matter volumes in brain areas responsible for memory and cognition in healthy elderly people.
“There wasn’t one type of fish that was the best,” Raji told me by phone, probably while eating fish. “All that mattered was the method of preparation.” Fried fish had a unique dearth of benefits to the brain.
“Nobody wants to eat food like they’re taking medicine,” Raji said. Unless, of course, they do.
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Fish Oil May Improve Depression
Finding treatments for depression and other mental health disorders continues to be a public health priority, and the desire for non-medicinal interventions to improve symptoms will likely increase.
People have long thought that fish oil is linked to improvements in mental health, but does the research actually back up this claim?
A recent review of clinical studies concluded that taking fish oil supplements improved depressive symptoms in people with depression, with effects comparable to those of antidepressant medications .
However, the greatest improvements in depressive symptoms seemed to occur in people who were also taking antidepressants. Additionally, people tended to see greater effects when the fish oil supplement contained higher doses of EPA .
It is still unclear how EPA and omega-3s improve depressive symptoms.
Researchers have suggested it may be related to their effects on serotonin and serotonin receptors in the brain. Others have proposed that omega-3s from fish oil could improve depressive symptoms through anti-inflammatory effects .
Additional evidence suggests that fish oil may improve other mental health conditions like borderline personality disorder and bipolar disorder.
However, more high-quality research is needed before the medical community can make definitive recommendations .
Eat Salmon To Support Your Brain Health
Salmon is a tasty, versatile, and an easily obtainable food choice. It provides so many health benefits especially when it comes to brain function. Regularly consuming at least two servings of salmon per week can provide the nutrients that your body and brain need. We recommend trying Oshen Salmon for the freshest salmon delivered straight to your door. If youre looking for tons of salmon recipe ideas, .
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Why Do Doctors Recommend Eating Fish
Fish contain omega-3 fatty acids that are good for your heart. It is possible to reduce your risk of heart disease by eating at least two servings of fish a week if you are concerned about your heart health. It has been recommended by the American Heart Association for years that people consume unsaturated fats at least twice a week.
How Fish Oil Helps Brain Injury Recovery
The primary component of fish oil, the part that matters most for brain health, are omega-3 fatty acids.
Unlike most fats, omega-3 fatty acids are not stored as extra energy but instead are used directly in important bodily processes, including brain function.
There are two main types of omega-3 fatty acids:
- Long-chain omega-3 fatty acids, also known as EPA and DHA.
- Short-chain omega-3 fatty acids, also known as ALA.
The long-chain acids are the ones contained in fish oil. They are also more easily absorbed by the body and are therefore more useful for brain injury patients.
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Eating Fish For Brain Health
As many as 5.1 million Americans may have Alzheimer’s disease, an incurable, progressive brain disease that slowly destroys memory. People with mild mental impairment have memory loss greater than expected by normal aging, but to a lesser extent than in Alzheimer’s disease.
The study involved 260 people, average age 71, with no memory problems in 1989-1990. All filled out food questionnaires asking how much fish they ate and how they prepared it.
There were 163 people who ate fish at least weekly, most of whom ate it one to four times a week.
Imaging scans of the brain were taken at the start of the study and an average of about seven years later.
“What we found,” Raji says, “is that if you don’t eat fish, brain cells and 47% developed Alzheimer’s disease or over the next five years.”
On the other hand, only 3% of people who ate fish weekly and whose brain cells were preserved developed Alzheimer’s or mild impairment.
The researchers tried to take into account other risk factors for memory loss that could affect the results, including age, gender, education, obesity, and physical activity. Still, the association between fish, brain volume, and dementia remained. But, it is possible that other lifestyle factors, such as eating less meat, could have also contributed to the association between eating fish and brain health.
“But it’s still not clear how much fish would have to be to have a detectable benefit,” he tells WebMD.
Nutritional Benefits Of Fish
Traditionally fish has been described as brain food a claim that was dismissed as an old wives tale for many years but recent research into the links between fish and brain function suggest that this old wives tale may have more than a small grain of truth behind it.
We know that a large part of the brain is made up of omega-3 fats, making them vital for healthy brain function. In fact 60% of the fats in the brain are omega-3 with DHA, a type of omega-3 fat found in fish, being the main type. Omega-3 fats are essential for healthy brain development both in the womb and in early childhood. About 75% of brain cells are in place before birth and the other 25% are in place by the age of 1 year making omega-3 fats an essential nutrient both for pregnant mothers and young children. Omega-3 fats were found to be so important for early brain development that they are now automatically added to baby milk formula and it is recommended that pregnant women eat two servings of fish every week including at least one oil-rich fish.
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Fish Oil May Benefit Mild Memory Loss
The omega-3 fatty acids found in fish oil play important roles in brain function and development. There are also claims that fish oil can improve brain function in people with memory problems, such as those with Alzheimers disease or other cognitive impairments.
Alzheimers disease is the most common type of dementia and impacts brain function and quality of life in millions of elderly adults. Finding a supplement that could improve brain function in this population would be a major, life-changing discovery.
Unfortunately, a review of the research found no compelling evidence that omega-3 supplements like fish oil improve brain function in people with Alzheimers disease .
On the other hand, several studies have suggested that taking fish oil supplements may improve brain function in people with more mild types of brain conditions like mild cognitive impairment or age-related cognitive decline .
These types of conditions arent quite as severe as Alzheimers disease, but they still result in memory loss and sometimes other types of impaired brain function.
One study gave 485 older adults with age-related cognitive decline either 900 mg of DHA or a placebo every day. After 24 weeks, those taking DHA performed better on memory and learning tests .
Based on this research, it appears that fish oil supplements may be most beneficial when people start taking them in the early stages of brain function decline. If you wait too long, fish oil may be of little benefit to the brain.
The Claim: Fish Is Brain Food
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THE CLAIM — Eating fish is good for the brain.
THE FACTS — Some old bromides — like the one that holds that chocolate causes acne — were just plain wrong.
But when it comes to one piece of dietary advice that many of us were brought up on, the old wisdom prevails: fish is apparently food for the brain.
Like many old wives’ tales about food and eating, how this claim got started is not entirely clear.
Some believe that it may have grown out of a theory that humans evolved in coastal areas because certain nutrients in fish, particularly omega-3 fatty acids, were necessary for brain development.
But whatever the origin of the claim, multiple studies have provided some evidence to support it. One study this year at Harvard, which looked at 135 mothers and their infants, found that the more fish the mothers ate during their second trimesters, the better their infants did on tests when they were 6 months old.
But the researchers urged mothers to stick to canned light tuna or salmon while steering clear of shark, swordfish and other types of fish with high mercury levels.
Another recent study, published in December in The Archives of Neurology, looked at adults. It found that elderly people who ate fish at least once a week did better on tests of memory and mental acuity than their peers who did not, and had a 10 percent slower decline in mental skills each year.
THE BOTTOM LINE — Fish is good for the brain. ANAHAD O’CONNOR
A Guide to Better Nutrition
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Fish Oil Reduces Type 1 Diabetes In Kids
Fish and its products are the best dietary source of vitamin D. People, those who cannot eat fish, can take cod liver oil capsules or 1 tablespoon cod liver oil every day. Fish or fish oil consumption is linked to reduction of type 1 diabetes in children as well as autoimmune diabetes in adults. Fish salmon, herring, mackerel, sardines, anchovies and rainbow trout, all contain omega 3 fats which help fortify skin cell membrane and may also reduce the risk of certain forms of skin cancer.
If Fish Is Brain Food Can Fish Oil Pills Boost Brains Too
Eat fish or take a fish oil supplement? Research suggests eating fish regularly over a lifetime is good for the brain. But when it comes to staving off cognitive decline in seniors, fish oil supplements just don’t cut it, a study finds.hide caption
Eat fish or take a fish oil supplement? Research suggests eating fish regularly over a lifetime is good for the brain. But when it comes to staving off cognitive decline in seniors, fish oil supplements just don’t cut it, a study finds.
As a culture, we tend to ignore the advice to eat more fish. On average, Americans eat about 3.5 ounces of seafood per week.
But evidence shows that consumption of 8 or more ounces of seafood per week can reduce the risk of death from cardiovascular disease, and some studies have linked a regular fish habit over a lifetime to a lower risk of cognitive decline as well.
What’s more, some research suggests that regular fish consumption among mothers can boost cognitive development in their children.
“Omega-3s are important, we think, because they reduce inflammation and help neurons function well,” says researcher Joseph Hibbeln of the National Institutes of Health.
This is why pregnant women and women of childbearing age who were once told to limit fish intake due to concerns about mercury contamination are being advised by the Food and Drug Administration to eat more low-mercury seafood.
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Best & Worst Foods For Brain Health According To Dietitians
What you eat can make a big difference in your brain health throughout your life. Learn which foods to add to your dietand which ones you should limitto improve memory and learning and reduce risk of age-related cognitive decline.
When it comes to what to eat to keep your thinker in tip-top shape, it’s actually a bit of a no-brainer . What’s good for the rest of your body is also good for your brain. Filling your plate with whole foods, more plants than animal foods, and lots of colorful produce goes a long way. In fact, overall dietary patterns that prioritize plant-based foods and contain less meat and processed foods are linked to both better brain function and reduced risk of brain-related diseases. Plant-based foods like fruits, vegetables, whole grains, beans, nuts and seeds are full of vitamins, minerals, anti-oxidants and healthy fats that support your brain throughout your lifespan.
While your overall diet matters most, there are some foods that can give your brain an extra boostand a few that should be limited.
Foods And Drink To Boost Your Brain
There are some foods that seem to be particularly good for our brains, when eaten as part of a balanced diet.
Extra virgin olive oil
This is a healthy source of fat in the diet and can help reduce cholesterol levels and blood pressure. Some studies have linked olive oil with a lower risk of ischaemic stroke, cognitive impairment and Alzheimers disease.
This is an excellent source of omega-3, which your brain needs to stay healthy.
Berries and other deep-coloured fruits and vegetables
These foods are high in antioxidants, which help guard against disease by protecting cells in the body and brain from damage.
Foods containing good fats
Foods containing polyunsaturated fatty acids and monounsaturated fatty acids may reduce your risk of both depression and dementia.
It contains high levels of antioxidants, although it is also high in sugar and fat. One small piece of dark chocolate per day is enough to get the antioxidant benefit.
This is another rich source of antioxidants.
As well as what you eat, it is also important when you eat. Eating regular meals will help you to maintain steady energy levels. In particular, you should also try to always eat breakfast as this will help your concentration and mental performance throughout the day.
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Can Eating Fish Really Improve Your Brain
The old wives’ tale about fish being brain food may be true, according to Dr. John A. Boockvar, an assistant professor of brain surgery at Cornell University’s Weill Medical College. “Unless it’s fish that has a lot of mercury, it’s not going to harm you, and we know it improves brain functioning,” he told “The New York Times.” Researchers have found that fatty acids and amino acids in some types of fish may improve the health of your brain, making it function better.
Foods To Boost Your Brainpower
Eating well is good for your mental as well as your physical health. But which foods are particularly important to keep your grey matter happy and healthy?
Whether you want to optimise your nutrition during exam season or stay sharp in your next work meeting, paying attention to your diet can really pay off. Although theres no single brain food to protect against age-related disorders such as Alzheimers or dementia, thinking carefully about what you eat gives you the best chance of getting the nutrients you need for cognitive health and mood.
Eating a healthy, balanced diet that includes these 10 everyday brain-boosting foods may help to keep your memory, concentration and focus as sharp as can be.
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Does That Mean Fish Oil Will Make Me Smarter
The fish oil you get from eating healthy amounts of fish each week is good for your brain. Thats clear. But its not necessarily the case that higher amounts of fish oil necessarily boosts your cognitive abilities above and beyond the benefit youll get from simply getting enough fish oil from fish.
Taking fish oil will not make you smarter or help you remember more if you already have an adequate intake , explains Hussein Yassine, MD, an endocrinology physician with Keck Medicine of USC in Los Angeles and associate professor of medicine at USC’s Keck School of Medicine
Unfortunately, if youre already at baseline, more is not going to be better. This is not an ‘intelligent pill,’ you cant take it and start remembering things, he adds.