The Effects Of Omega-3 Fatty Acids On The Brain
Do you know the effects of omega 3 fatty acids on the brain? Omega 3 is a fatty acid that is essential for our body and is present in fatty fish, nuts and vegetable oils. You can also get it through supplements.
According to information published in the Annual Review of Food Science and Technology, its regular consumption provides many health benefits. Its anti-inflammatory properties are proof of this, in addition to its ability to reduce the risk of several chronic diseases.
As far as the latter is concerned, several studies have found that this nutrient is beneficial for the brain and for its cognitive functions. So today we want to share some information about the effects of omega 3 on the brain.
The Effects of Omega 3 Fatty Acids and the Brain
Studies link poor intake of omega-3 fatty acids to reduced brain performance. These fatty acids appear to be essential nutrients for brain cells by binding to cell membranes.
In addition, regular consumption of these fatty acids improves the functioning of the neurotransmitter receptors, as described in Biomolecules & Therapeutics. The scientific literature also describes a link between the occurrence of cognitive disorders, such as depression or bipolar disorder, and a deficiency of omega-3 fatty acids.
However, more studies need to be done before we can establish definitive results. Despite this, many treatments of cognitive processes today focus on changes in the microbiota and omega 3 supplements.
Omega 3 and Omega 6
The consumption of omega-3 fatty acids is positively related to better cognitive function. This topic is currently under investigation. When it comes to your diet, it is important to consider the balance between omega 3 and omega 6 fatty acids.
The former are precursors to anti-inflammatory molecules, while the latter are inflammatory molecules. For this reason, there should be a ratio of 1: 1 to avoid inflammatory processes in the body.
Processed foods are usually rich in omega-6 fatty acids, while fatty fish and vegetable oils are rich in omega-3 fatty acids. The current diet creates an imbalance in the direction of omega-6 acids due to the increase in processed foods and fast foods.
It is therefore important to increase the consumption of fresh food. Essential in your diet are:
- Fatty fish
- nuts
- Vegetable oils
They increase your intake of omega-3 fatty acids and they rebalance the fats.
Omega 3 Supplements
It is quite common to supplement omega 3 fatty acids in various situations. For example, many athletes use these supplements to prevent inflammation from injuries. Healthy adults can also use them to prevent the development of complex diseases in the medium to long term.
Likewise, and given the latest papers in the scientific literature, they should be an important adjunct in processes associated with cognitive impairment. The combination with prebiotics and probiotics can be interesting when it comes to treating certain processes around depression.
Two portions of blue fish a week
Omega 3 supplements are ideal for obtaining this nutrient under special circumstances such as illness or the practice of some sports.
The consumption of fatty fish is essential to ensure the correct supply of omega-3 fatty acids. Until a few years ago, intake was limited. People feared that it would have an impact on the lipid profile.
However, we now know that the intake of monounsaturated and polyunsaturated fat not only does not increase cholesterol levels, but can even slightly lower them.
The recommendations nowadays are therefore at least 2 servings of fatty fish per week. However, this must be combined with the regular consumption of raw vegetable oil.
By subjecting the oils to high temperatures, some of their nutrients and properties are lost. In addition, superheated oils initiate processes that lead to the appearance of waste products that are toxic to the body, such as acrylamide, in the medium and long term.
The Effects of Omega 3 Fatty Acids: Conclusion
Consuming omega 3 fatty acids regularly is essential. It is necessary to reduce your intake of processed products and increase the consumption of fresh products to restore the balance between omega 3 and omega 6 fatty acids.
According to the current literature on the subject, this is because these types of fatty acids can prevent the development of certain cognitive diseases. However, more studies need to be done to guarantee this evidence.
Finally, keep in mind that fat is a highly caloric nutrient. For this reason, its consumption should be part of a balanced and normal diet. In this way we can prevent you from gaining weight and all the diseases that usually accompany it.
