Omega-3 has been linked to improved brain structure and cognition in middle age

A new study suggests that eating cold-water fish and other foods rich in omega-3 fatty acids can maintain brain health and enhance cognitive performance
in middle age.
New evidence suggests that eating foods that contain omega-3 fatty acids, such as cold-water fish, may maintain brain health and enhance cognitive performance
in middle age.

According to a new study, in healthy study volunteers in their 40s and 50s, red blood cells containing at least some omega-3 fatty acids have been linked
to better brain structure and cognitive function.
The study was published online on October 5 in the medical journal Neurology of the American Academy of Neurology
.
Faculty members at the University of Texas San Antonio Health Sciences Center (UT Health San Antonio) and other researchers at the Framingham Heart Study conducted the analysis
.

Omega-3 fatty acids (Omega-3) are found in certain foods, such as flaxseed and fish, as well as in dietary supplements such as fish oil
.
There are several different omega-3 fatty acids, but most scientific research focuses on three: α-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA
).
ALA contains 18 carbon atoms, while EPA and DHA are considered "long chains" (LC)-3 because EPA contains 20 carbon atoms and DHA contains 22 carbon atoms
.

        

"The study looked at this link
in the elderly population.
A new contribution to this study is that even at a younger age, if you have some omega-3 fatty acids in your diet, you're already protecting your brain from most of the brain aging metrics we see in middle age," said
Claudia Satizabal, Ph.
D.
, lead author of the study.
She is an assistant professor of
population health sciences at the University of Texas at San Antonio's Glenn Biggs Alzheimer's and Neurodegenerative Diseases Institute.

Salmon is an excellent source
of omega-3 fatty acids.

The average age of the volunteers involved in the study was 46 years old
.
The team examined the relationship between
red blood cell-3 fatty acid concentrations and cognitive markers of MRI and brain aging.
The scientists also looked at the effects of omega-3 red blood cell concentrations in participants carrying the APOE4 gene, a genetic variant
associated with a higher risk of developing Alzheimer's disease.

The study, of 2183 participants who did not suffer from dementia and stroke, found that:

• Higher omega-3 indices correlate
  with larger hippocampal volumes.
  The hippocampus is a structure in the brain that plays an important role
  in learning and memory.
  

• Consuming more omega-3 fatty acids is associated with better abstract reasoning, or the ability to
  understand complex concepts with logical thinking.
  

• APOE4 carriers with a higher omega-3 index have fewer
  small-vessel diseases.
  The APOE4 gene is associated
  with cardiovascular disease and vascular dementia.
  

The scientists used a technique called gas chromatography to measure concentrations
of docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) in red blood cells.
The omega-3 index is calculated as DHA plus EPA
.

Flaxseed oil, soybean oil, and canola oil are all vegetable oils
that contain ALA.
Walnuts and chia seeds also contain ALA
.
The amount of omega-3 in fish varies widely
.
Fatty fish in cold water, such as salmon, mackerel, tuna, herring and sardines, contain high amounts of LC-3 fatty acids, while fish with lower fat content, such as perch, tilapia and cod, and shellfish contain lower LC-3 fatty acids
.
Beef has a low
content of omega-3 fatty acids.
However, grass-fed beef contains more omega 3 fatty acids (mainly ALA) than grain-fed beef
.
Some foods, such as certain brands of eggs, milk, yogurt, juices, and soy drinks, contain DHA and other omega-3 fatty acids
.

Study co-author Dr Debora Melo van Lent said: "Omega-3 fatty acids such as EPA and DHA are key micronutrients for enhancing and protecting the brain
.
Our study was one of
the first to observe this effect in the younger population.
We also need to do more research
on this age group.
”

The researchers divided the participants into two groups with extremely low -3 red blood cell concentrations and at least slightly higher than -3 red blood cell concentrations
.
Satizabal said: "We found the worst results
in the population with the lowest intake of omega-3.
So, it's fun
.
While the more omega-3s, the more benefits to the brain, you only need to eat some to see the benefits
.
”

Scientists don't know how DHA and EPA protect the
brain.
One theory is that because these fatty acids are needed by neuronal cell membranes, neurons (nerve cells) become unstable
when they are replaced by other types of fatty acids.
Another explanation may be related
to the anti-inflammatory properties of DHA and EPA.
"It's complicated
.
We don't fully understand it yet, but we show that no matter what, if you increase your omega-3 intake, even just a little, you're protecting your brain," Satizabal said
.

Encouragingly, DHA and EPA also protect the brain health
of APOE4 carriers.
"It's genetic, so you can't change it, so if there's a modifiable risk factor that can outweigh genetic predisposition, that's a big gain
.
"

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