Presents information on the benefits of docosahexaenoic acid (DHA),
an omega-3 essential fatty acid that boosts brainpower. Correlation
between DHA consumption and depression; Role of DHA in reducing the risks
of heart disease and blindness; Sources of DHA.
By
PT Staff, published on March 01, 2001
Is there something fishy going on in your brain? If not, perhaps
there shouldbe. Research now shows that eating fish and other foods rich
in DHA may boost your brainpower.
At a time when we've become so fat-phobic, it's tough to remember
that some fats are beneficial. Docosahexaenoic acid (DHA), an omega-3
essential fatty acid, is one of those good fats that health experts say
we could eat more of.
DHA helps maintain the flexibility of cell membranes, which
facilitate communication between brain and nerve cells. High levels of
DHA in the brain are associated with optimal brain function--from mental
sharpness to memory to mood regulation--while low levels have been linked
to Alzheimer's disease, attention deficit disorders and depression. A
recent study published in The Lancet showed that in cultures where people
consume more fish, there were fewer cases of depression.
"The lining of every brain cell is made of fat and fatty acids, and
a good chunk of the fatty acids are DHA," explains Ray Sahelian, M.D.,
author of Mind Boosters (St. Martins, 2000). "It's important that we
consume DHA in our diet. Otherwise, the body will substitute other fatty
acids, like saturated or monounsaturated fatty acids. Consequently,
receptors on cell membranes don't work as efficiently, and the nerve
cells don't communicate as well."
A recent Japanese study, published in the journal Mechanisms of
Aging and Development, makes the point. Scientists fed mice a diet of 5%
sardine oil. After 12 months, the mice were able to navigate mazes much
faster than were mice eating a diet containing 5% palm oil. And when
their brains were later analyzed, those mice consuming sardine oil had
much higher levels of DHA than the others.
DHA also appears to be heart protective, lowering levels of
triglycerides, which have been linked to heart disease. And it's
essential for good vision--recent research appearing in the Archives of
Ophthalmology found that people who ate more fish had fewer incidences of
age-related macular degeneration, which is the leading cause of blindness
in older people.
Good DHA supplementation starts at birth, as it is abundant in
breast milk. You'll also find DHA in salmon, halibut, mackerel, sardines
and striped bass as well as flaxseed oil and fish oil supplements.
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