Omega 3 Fatty Acids: Boosting Brain and Body Health as we Age
- Since 60% of the brain’s dry weight is fat, a well nourished brain should contain about 20 grams of DHA (equal to about 20 fish oil capsules).
- If we take in good sources of fat, it creates an anti-inflammatory effect in the body. Research shows consuming foods high in omega 3 fatty acids are anti-inflammatory. Foods which contain fat sources from omega 6 fatty acids are known as pro-inflammatory foods, and should be limited - oils such as corn, soybean, safflower, sunflower and vegetable oils.
- Having a higher ratio of omega 3 fatty acids to omega 6 fatty acids promotes an anti-inflammatory effect in the body. Lowering inflammation in the body leads to multiple health benefits (discussed below).
- Alpha Linolenic acid (ALA) is an essential omega 3 fatty acid which we cannot manufacture on our own. Therefore, we need to eat foods high in ALA on a daily basis. A good source of ALA is flax seed.
- Eicosapentahoic Acid (EPA) and Docosahexacnoic Acid (DHA) are omega 3 fatty acids that are found in fish oil, and fatty fish and help assist with health in many ways. For example, EPA and DHA are precursors to the immune molecules that promote a healthy immune response that help boost the immune system.
- Fish oil has known benefits such as: increasing one’s basil metabolism and influences the way the body stores or metabolizes fat. Other benefits include: improving insulin function, increasing HDL (good) cholesterol, improving blood flow, reducing inflammatory markers in the body and decreasing risk of stroke.
- Amounts of ALA, EPA, and DHA needed are difficult to achieve via the diet. Therefore, the following things are recommended to achieve good brain and body health:
- 1 tablespoon per day of ground flax seed
- A minimum of 500 mg. each of DHA and EPA per day via liquid fish oil or fish oil capsules
- Eating fish several times per week
- Use extra virgin olive oil
- Nuts on a daily basis
Copyright 2010 Susan B. Dopart, M.S., R.D.
