6 Omega-3-Rich Foods to Eat for Brain Health

Eating omega-3s enhances memory, cognitive health, blood flow to the brain, and even learning. Source
Multiple studies have shown that higher omega-3 intake is linked to less age-related mental decline. 

Studies have also shown a decrease in symptoms during the early stages of Alzheimer’s Disease when omega-3 supplements are taken. Source

But the positive effects of omega-3s aren’t just limited to the elderly; new research has shown that omega-3 intake is linked to improved brain structure and cognitive function for people in their 40s and 50s. Source

Including omega-3s in your diet is easier than you might think. Keep reading to find out the best foods to add for omega-3 benefits.

Omega-3 fatty acids (omega-3s) are essential polyunsaturated fats, meaning your body can’t produce them on its own. As a result, you must get them from the foods you eat to support your body’s functions. The most common omega-3s are eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA). Fatty acids are chain-shaped molecules that make up different types of fat. Omega-3s are polyunsaturated fats, the healthiest kind of fat. Omega-3s support many functions in the body, including forming cell membranes, providing structure to cells, lowering unhealthy fat levels, and helping to keep your blood pressure and triglyceride levels under control.
The 6 best sources of Omega-3.

Fatty fish 
Fish in the “fatty” family are highly nutritious, full of omega-3s. Examples include mackerel, wild salmon, anchovies, herring, and sardines. It’s advised to eat at least two servings (about 3-4 ounces cooked) of fatty fish each week. 

Cod liver oil 
If you don’t enjoy the taste of fish, taking a cod liver oil supplement can still help you gain the benefits. Although it’s a supplement, if you can’t stomach fish, just one tablespoon provides 890 mg of omega-3 fatty acids. Cod liver oil is also rich in vitamins A and D, which are fat-soluble vitamins. 

Chia seeds
Chia seeds gained fame for the Chia Pets in the 1990s, but they also offer significant nutritional benefits. They are one of the top plant sources of omega-3s. Additionally, they are packed with fiber, protein, antioxidants, and other minerals. One tablespoon of chia seeds provides 2.5 grams of protein and 5 grams of fiber. Chia seeds are a simple way to add to smoothies, top yogurt or oatmeal, or make a chia pudding. They also slow digestion, making you feel fuller longer, which can reduce your appetite and calorie intake.

Flaxseeds
Flaxseeds are rich in ALA and are an excellent choice for vegetarians or vegans who avoid fish because they are so high in omega-3s. It’s best to stick with ground flaxseed or flaxseed oil because the tough outer shell of whole flaxseeds can be hard to digest. Top your yogurt or oatmeal with a tablespoon or two of flaxseed for omega-3s, fiber, and magnesium.

Walnuts
All types of nuts are excellent sources of healthy fats, but walnuts have been shown to enhance memory. One study found that consuming more walnuts improves cognitive test scores. Source
Walnuts are also rich in fiber and antioxidants, making them an essential food to add to your diet.

Omega-3 fortified foods and beverages
Many foods and drinks are now fortified or raised with omega-3s to help you get their benefits. These include:

·      DHA fortified milk

·      Omega-3 enriched eggs

·      Meats and dairy products from grass-fed animals

These are good choices to include in your diet if you struggle to meet the omega-3 recommendations, especially if you’re not a fan of fatty fish.

Cognitive decline as we age is inevitable, but there are things we can do now to boost our memory and mental function. Including omega-3s in our diet is one of the best ways to protect our brains from aging. 

Aim to eat two servings of fatty fish each week to meet omega-3 guidelines. If fatty fish isn’t your preferred option, including a plant-based source of omega-3s like chia or flaxseeds daily is a good alternative.