You’ve heard us talk about “superfood;” let us bend your ear about brain food. There are certain nutrients out there that can boost cognition and greatly enhance brain health. While antioxidants, magnesium, and vitamins K, E, B12, B6, B9, and B2 are all nutrients that positively impact our brain, the king of brain foods are omega-3 fatty acids.
What Is Omega-3?
Omega-3 isn't one thing, as its name implies: it is a group of essential fatty acids that play a crucial role in maintaining our health. What makes them tricky is that they are an essential nutrient that our body cannot produce on its own; you have to get your intake of omega-3 from food. Omega-3 acids include Alpha-linolenic acid (ALA, docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA). DHA and EPA acids can be found in animal-derived foods and algae while ALA acids are mostly found in plants.
Omega-3 acids have a powerful impact on our brains and retinas. They help support cell membranes and facilitate interactions between cells. While omega-3 impacts all the cells in your body, they're particularly concentrated in the eyes and brain. They also play a role in our metabolism and keeping us energetic by burning calories.
Other health benefits that omega-3 fatty acids provide include:
- Eases depression
- Reduces risk of macular degeneration
- Improves bone strength and density
- Helps mitigate symptoms of arthritis
- Alleviates menstrual pain
- Reduces inflammation
- Improves blood sugar levels
Foods Rich in Omega-3
Omega-3 fatty acids aren't as commonly found in food compared to most other essential vitamins and minerals. It can be easy to be deficient in omega-3 unless you make a conscious effort to eat foods that are packed with these brain-boosting fatty acids. Foods rich in omega-3 include:
- Salmon
- Flaxseed
- Soybeans
- Mackerel
- Avocado
- Oysters
- Cod liver oil
- Edamame
- Seaweed
- Kiwifruit
- Walnuts
- Chia seeds
- Anchovies
- Papaya
- Sardines
- Kidney beans
- Herring
- Canola oil
- Shrimp
Omega-3 Deficiency
There is currently no standard test to determine omega-3 deficiency, so it can be a hard find to catch during physicals unless your healthcare providers analyze your blood sample to determine the levels and compositions of fatty acids in your red blood cells. There are, however, symptoms you can keep an eye out for. If you’re experiencing any of the following, it could be a sign you need to increase your intake of omega-3 in your diet:
- Skin irritation/dryness
- Hair loss
- Depression
- Dry eyes
- Joint pain
- Muscle stiffness
- Poor memory
- Fatigue
Article by Austin Brietta
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