However, according to a study published in June 2022, Current developments in nutritionIn fact, American adults are deficient in sufficient amounts of two of the three major omega-3 fatty acids, including DHA, the most important fatty acid to keep the brain active.
Keep reading to learn more about omega-3s, the different types, and how to increase your omega-3 intake to keep your brain and body in top shape.
What are omega-3 fatty acids and how do they support brain health?
“Omega-3 fatty acids are unsaturated fatty acids or ‘healthy fats’ found in both animal and plant foods,” says Bianca Tamburello, a New York-based nutritionist and registered dietitian. “Our bodies cannot make this essential nutrient, so it’s important to make sure you’re eating foods rich in omega-3s.
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As mentioned earlier, omega-3s support general health in many ways, but they’re especially famous for promoting and protecting brain health in all stages of life. “This powerful nutrient supports mental health, slows age-related cognitive decline, reduces the risk of depression, and reduces depressive symptoms,” says Tamburello. She also points out that omega-3s, especially her DHA, are important for fetal and neonatal brain development.
types of omega 3
Tamburello shares that the three main types of omega-3 fatty acids are:
- Docosahexaenoic acid (DHA)
- Eicosapentaenoic acid (EPA)
- α-linolenic acid (ALA)
“DHA is thought to be a particularly important omega-3 and is important for the structure of the brain, eyes, and other parts of the body,” says Tamburello. “Both DHA and EPA have powerful anti-inflammatory properties. It helps fight inflammation, which is beneficial in helping with related diseases.” Unfortunately, the previously cited 2022 study found that American adults aren’t getting enough of these omega-3s. It indicates that the amount (AI) is not being met on a regular basis.
However, many adults appear to reach the AI value of ALA. And this discrepancy makes sense once you understand what their primary food source is. “ALA is found in plant foods, seeds, flaxseeds and flaxseed oil, soybeans and soybean oil, canola oil, chia seeds, walnuts and other seed oils,” says Tamburello. ALA is more common in the Western diet than DHA and EPA.” In other words, without adding flaxseed oil to your morning smoothie or topping your lunchtime mason jar salad with chia seeds, Choosing less nutritious foods can help you reach the AI value of ALA. ) is 1.1 to 2 grams per day.
“ALA’s primary role is to convert food into energy that the body can use for normal functions,” says Tamburello. “Although the body can convert small amounts of ALA to DHA and EPA, this process does not produce enough EPA and DHA to replace foods with EPA and DHA.” Simply put, take a closer look at your diet. It’s worth making sure you’re getting enough DHA (and EPA) to keep your brain, mood, and body healthy for years to come.
3 ways to increase your DHA intake to get more DHA benefits
To reap the full benefits of brain-boosting DHA from omega-3s, you should prioritize including this nutrient in your diet. Here’s the best way to do it.
1. Eat more fish
“To increase your intake of DHA, eat fatty fish such as salmon, sardines, and tuna,” Tamburello says. so go to your local fishmonger (and/or browse canned fish and canned seafood options) to buy something more nutritious. “For example, look for salmon from Chile that is particularly high in omega-3s,” she adds.
Note: Tamburello notes that unlike ALA, DHA has no established recommendations for consumption on its own. Instead, health agencies often suggest a combination of DHA and EPA values. “The Dietary Guidelines for Americans recommend eating two servings of fish per week (about 8 ounces total) for overall health. 250 milligrams, but consuming more DHA and EPA can also be beneficial,” she says. It is recommended that you increase the
2. Stock up on fish oil or fish oil supplements
“There are very few vegan sources of DHA, making it more difficult for vegans and vegetarians to get this nutrient from their diet,” says Tamburello. That said, if you follow a vegetarian diet or simply don’t enjoy fish or seafood, fish oil and fish oil supplements are RD-approved additional sources of DHA.
Check out this video to learn more about fish oil supplements from a registered dietitian.
3. Supplement with algae oil
If fish oil or fish oil supplements are difficult for you (whether you stick to a vegan or plant-based diet), rest assured that there is an option to help seamlessly boost the benefits of DHA: algal oil. People who don’t like taking supplements can turn to algal oil, which contains both DHA and EPA,” says Tamburello. It also suggests that healthy sources of ALA, such as flaxseed, should be prioritized to maintain a better omega-3 game.
