One of the keys to the brain functioning well in the body is the omega-3 fatty acids and it comes into effect from the first time we were born.
Professor of human nutrition from the University of Texas at Austin reveals, omega-3 fats are structural materials of nerve cells.
Unfortunately omega-3s are essential fats, which means the body can not make it on its own, so it needs to be obtained through food or supplements. Like calcium in bone, omega-3 fatty acids are present in the brain.
Keep in mind, there are three major omega-3 fatty acids, which are polyunsaturated (PUFA), DHA (Docosahexaenoic acid), EPA (Eicosapentaenoic acid), and ALA (alpha-linolenic acid). More than 30 percent of the brain consists of these three types of polyunsaturated fat.
Research shows that DHA and EPA have a very strong influence on health. Especially DHA that play a role in developing the brain structure.
Meanwhile, the EPA supports heart health by reducing inflammation, maintaining triglyceride levels (a type of fat in the blood), and maintaining healthy blood flow in the arteries.
On the other hand, both DHA and EPA are very important in regulating brain function. The study also found a link between omega 3 and Alzheimer's, depression, cognitive performance, and ADHD.
The study, published in the Journal of Sports Science and Medicine shows that omega-3 fats can reduce muscle pain after exercise and improve mobility.
So what happens if we lack omega-3?
"The lack of omega-3 essential fatty acids can negatively impact the structure and function of brain cells called neurons," explains Joe Maroon, professor of neurology clinics at the University of Pittsburgh.
He continued, giving omega-3 essential fatty acids can improve blood flow and the formation of new brain cells.
Luckily, there is an easy way to get more omega-3s in the diet.
The suggested guidelines include eating fish and shellfish at least twice a week, or an average of 250 to 500 milligrams of EPA and DHA per day. The best sources of DHA and EPA are seafood, especially fatty fish such as bilis fish, herring, mackerel, tuna, and salmon.
In fact, a PLoS Medicine study shows that eating more seafood can prevent an average of 84,000 preventable deaths annually.
Although there are omega-3 sources for vegetarians derived from walnuts, ramie and chia, studies show that the body does not change ALA efficiently into EPA or DHA.
In this case, vegetarians may consider using EPA and DHA algae supplements to obtain omega-3s commonly found in seafood.
If our food does not contain enough omega-3 sources, there is no harm in adding fish oil supplements.
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