Omega-3s and Fish
Fish is a vital food in providing healthy fats, including long-chain omega-3 fatty acids like eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
Omega-3 fatty acids are found in fatty layers of cold-water fish (such as salmon, sardines, herring, mackerel, black cod, and bluefish) and shellfish.
EPA has anti-inflammatory effects while DHA is known for boosting brain health.
DHA is an important building block in the brain, it improves how fluid and flexible neurons are and enhances communication between neurons – when neurons are healthier and communicate better with each other, overall brain function improves. DHA has been shown to reduce brain degeneration, improve short and long term memory, reduce brain inflammation (which can cause brain fog), and improve quality of life.
Many studies document the benefits of consuming fish:
A 2003 National Eye Institute study showed that 60- to 80-year-olds eating fish more than twice a week were half as likely to develop macular degeneration as those who ate no fish at all.
Among 1,300 Swedish men, those eating five or more servings a week (who ate salmon and similar fish, such as herring or mackerel) had a 64% lower risk of developing prostate cancer than those who didn’t eat fish.
In a study of more than 2,000 Norwegians, ages 70 to 74 (used food-frequency questionnaires to evaluate consumption of five different types of fish) – researchers found, who ate fish of any kind were two to three times less likely to perform poorly in cognitive tests.
A Rush Institute for Healthy Aging study analyzed fish-eating patterns of more than 800 men and women, ages 65 to 94 – to find those eating fish at least once a week were much less likely to develop Alzheimer’s disease.
Some studies also suggest that omega-3s may help in combating a wide range of diseases such as: asthma, depression, cardiovascular disease, ADHD, and autoimmune diseases, such as rheumatoid arthritis.
(Sources of Information: thefnc.com and webmd.com)
RECIPES: Fish on my Platter