You may have seen that John West, one of the best seafood brands in the UK, has chosen us as their new charity partner.
The company will help us find a cure for dementia by giving £75,000 to our Think Brain Health campaign and putting their logo on 13 million packs sold in stores across the UK.
Research behind Think Brain Health shows that up to four out of ten cases of dementia could be linked to things that can be avoided. Even so, our most recent poll of public opinion in the UK shows that only 3 out of 10 people know they can lower their risk of getting dementia.
We need to change that. People are learning about the steps they can take to protect their brains and lower their risk of getting dementia through Think Brain Health.
Think Brain Health has three pillars. “Stay Sharp” and “Keep Connected” are two that encourage people to take care of their brains by staying mentally healthy and in touch with the people around them.
As the saying goes, “Love your heart.” We all know that what’s good for your heart is good for your brain. This is related to our work with John West because a healthy, well-balanced diet is one of the best ways to take care of your heart. This is because it keeps your heart and blood vessels healthy.
Eating fish regularly provides numerous health benefits, especially for your brain. As fish is packed with omega-3 fatty acids and various antioxidants, it can boost brain health and potentially lower the risk of neurodegenerative disorders like Alzheimer’s disease. But is eating fish really good for your brain? Let’s dive deep into the science-backed benefits of making fish a regular part of your diet.
Why Fish is Beneficial For Your Brain
Fish is considered one of the best brain foods because it contains docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) two types of omega-3 fatty acids that play crucial roles in brain health.
Here are some of the science-backed ways the omega-3s in fish benefit the brain
-
Enhances neuron communication: DHA makes up over 90% of the omega-3 fatty acids in the brain. It’s found in high amounts in neuron membranes, where it helps transmit signals between brain cells for optimal cognition and mental performance.
-
Fights inflammation: Chronic inflammation is linked to neurodegenerative disorders like Alzheimer’s. The EPA and DHA in fish have anti-inflammatory properties that can inhibit inflammatory cytokines in the brain.
-
Boosts “good” cholesterol: Fish oil increases HDL (good) cholesterol while lowering triglycerides, which improves overall brain health.
-
Enhances blood flow: Omega-3s keep blood vessels elastic, allowing for proper cerebral blood circulation. Proper blood flow is crucial for providing oxygen and nutrients to brain cells.
-
Supports neural regeneration: DHA promotes the growth of new neurons in the hippocampus, the region of the brain involved in learning and memory. This may help counteract age-related cognitive decline.
In addition to omega-3 fatty acids, fish provides vitamin D, selenium, zinc, iodine and various antioxidants that offer neuroprotective benefits.
Overall, incorporating fish in your weekly diet provides the essential nutrients your brain needs for optimal structure and function.
Observational Studies on Fish Consumption and Brain Health
Numerous large observational studies consistently link higher fish and omega-3 intake to better brain health:
-
A study in over 2,000 adults found those eating baked or broiled fish at least once a week had more grey matter in brain regions involved in memory and cognition compared to those eating fish less than once a month.
-
In a study in older adults, consuming fish at least once a week was associated with slower cognitive decline over 6 years compared to eating fish less than once a week.
-
Higher blood levels of EPA and DHA have been associated with larger total brain and hippocampus volumes in older adults, indicating preserved brain structure.
-
A meta-analysis of 12 studies with over 42,000 people found that those eating more fish had a 15% lower risk of dementia compared to infrequent fish eaters.
While these studies show an association, they cannot prove cause and effect. Still, the consistency of these findings indicates that regular fish consumption may benefits long-term brain health.
Clinical Trials on Fish Oil Supplements
In addition to observational studies on fish intake, several clinical trials provide evidence that increasing EPA and DHA intake from supplements may benefit cognitive health and reduce dementia risk:
-
A trial in 485 healthy older adults found that taking 1800 mg of DHA daily for 6 months enhanced episodic memory performance and hippocampal function compared to placebo.
-
A meta-analysis of 10 trials found that omega-3 supplements improved attention and processing speed in people with mild cognitive impairment, suggesting benefits for early-stage dementia.
-
In people with Alzheimer’s disease, 2 grams of DHA + EPA daily for 6 months slowed cognitive and functional decline compared to placebo in one study.
-
A review of 5 trials concluded that omega-3 supplements may reduce the conversion of mild cognitive impairment to Alzheimer’s disease and dementia.
While promising, more research is still needed to determine optimal dosages. Still, these studies provide evidence that omega-3 supplements may support cognitive health, especially when combined with a fish-rich diet.
The Top 5 Fish Highest in Omega-3s
All fish provide omega-3s, but some varieties are particularly rich in EPA and DHA. Here are 5 of the best fish choices to optimize your omega-3 intake:
1. Salmon
- Provides 862 mg EPA and 1100 mg DHA per 3.5 oz serving.
- Farmed and wild salmon are both high in omega-3s.
- Grill, bake or poach instead of frying to avoid excess calories.
2. Mackerel
- Contains 898 mg EPA and 1400 mg DHA per 3.5 oz serving.
- Try grilling or smoking this strongly flavored fish.
3. Herring
- Provides 909 mg EPA and 1100 mg DHA per 3.5 oz serving.
- Pickled, smoked or raw herring fillets make a great appetizer.
4. Sardines
- Canned sardines provide 473 mg EPA and 509 mg DHA per 3.5 oz serving.
- Sardines are affordable, convenient and packed with nutrients.
5. Rainbow Trout
- Provides 534 mg EPA and 567 mg DHA per 3.5 oz serving.
- Bake or grill trout fillets for an easy, nutritious dinner.
Aim to consume at least two 3.5 oz servings per week of these high omega-3 fish for optimal brain boosting effects. Just be sure to buy sustainable seafood to protect the environment.
Healthy Fish Recipes Your Brain Will Love
Here are some delicious, nutritious recipes that make it easy to get your weekly dose of brain-boosting fish:
-
Maple Miso Glazed Salmon: Salmon roasted with a sweet and salty maple miso marinade.
-
Mediterranean Baked Cod: Flaky cod baked with oregano, lemon and tomatoes.
-
Cajun Blackened Tilapia: Spiced pan-seared tilapia fillets.
-
Tuna Poke Bowl: Raw ahi tuna served over sushi rice with avocado and edamame.
-
Crab Cakes: Pan-fried lump crab cakes with zesty remoulade sauce.
-
Shrimp Scampi Zoodles: Shrimp sauteed in garlicky butter over zucchini noodles.
-
Canned Sardine Salad: Canned sardines served over mixed greens with vinaigrette.
-
Smoked Salmon Eggs Benedict: Poached eggs and smoked salmon on English muffins with hollandaise.
Aim for two servings of these omega-3-rich fish recipes per week for a tasty way to support your brain health!
Answering Common Questions on Fish and Brain Health
Here are answers to some frequently asked questions on the benefits of fish consumption for the brain:
How much fish should you eat for brain health?
- For optimal brain benefits, aim for at least 8 ounces, or two 3.5 oz servings, of fatty fish per week. Consuming this amount is associated with better cognition and reduced dementia risk.
Is it safe to eat fish high in mercury?
- Yes, you just need to moderate your intake. Limit high-mercury fish like tuna, swordfish and mackerel to once per week. Balance them out by choosing mostly low-mercury fish like salmon, cod and trout.
Are fish oil supplements as good as eating fish?
- Whole fish provides better overall nutrition with proteins, vitamins and minerals. But supplements can be a suitable alternative for vegetarians/vegans or those who won’t eat fish. Look for supplements with EPA and DHA.
Can eating fish improve memory and focus?
- Yes, the omega-3s, B vitamins and various minerals in fish support brain cell health and communication, which translates to better memory, learning, focus and processing speed.
Does fish prevent or slow dementia and Alzheimer’s disease?
- Studies link higher fish and omega-3 intake to reduced dementia risk. Omega-3s may slow cognitive decline by fighting inflammation and plaque buildup in the brain.
The Takeaway on Fish and Brain Health
Incorporating fish like salmon, trout, herring and sardines into your diet provides anti-inflammatory omega-3 fatty acids essential for optimal brain structure and function. Aim for two servings of fatty fish per week to keep your mind sharp and potentially lower risk of neurodegenerative diseases like dementia. Try out some of the brain-boosting fish recipes provided here. Combining a fish-rich diet with other healthy lifestyle habits like regular exercise, stress management and proper sleep can further support long-term brain health.
Why is a balanced diet important for brain health?
The brain needs a steady flow of blood to get the oxygen and nutrients that brain cells need to work. If this gets disrupted, problems can occur – and these can get worse over time. There is now a clear link between health problems like high blood pressure, a stroke, or blood vessel damage and a higher chance of getting dementia.
In other words, things that lower the risk of heart and blood vessel diseases also help keep our brains in good shape. And our diet plays an important role in this.
Does following a Mediterranean diet help?
Research suggests that adopting a healthier diet – for example the Mediterranean diet – can help to maintain overall memory and thinking abilities. And although the evidence is still building, some studies suggest that following the Mediterranean or a similar healthy diet could reduce dementia risk.
As a result, the World Health Organization (WHO) recommends a healthy diet to reduce the risk of cognitive decline or dementia.
In practice, this means a diet that contains high levels of foods like:
- White and oily fish, such as mackerel and sardines.
- Fruit and vegetables.
- Nuts, seeds and olive oil.
- Grains and legumes.
And lower levels of foods that are high in saturated fat and salt, such as:
- Red meat – such as beef, pork and lamb.
- Dairy products like cheese and butter
- Cakes and biscuits.
- Processed foods like pies and pizza.
Less is known about how certain foods or substances in foods affect brain health, and research is still going on in this area.
One part of our diets that scientists are looking into is omega-3 fatty acids, which can be found in oily fish. It is a popular belief that omega-3 boosts brain health and is important for staying sharp. But what does the evidence say?.