My Medi Times: Numerous nutrients in the diverse and lovely world of nutrients work tirelessly to support various aspects of your health. Consider omega-3 fatty acids as an example. These good fats are excellent for your skin, heart health, sleep quality, and more in addition to your brain health (more on that below). Most of us would be smarter if we prioritized getting enough of them in our diets given their wealth of advantages for beauty, life, and beyond.

However, a June 2022 study that was published in Current Developments in Nutrition found that American adults do not consume enough DHA, which is perhaps the most significant brain-boosting fatty acid of the group, and two other main omega-3 fatty acids.

Learn more about omega-3s, the many kinds, and how to increase your intake of them to keep your body and brain in top condition by reading on.

How can omega-3 fatty acids promote the health of the brain?

According to New York-based dietitian Bianca Tamburello, RDN, “Omega-3 fatty acids are unsaturated or ‘good fats’ present in both animal and plant sources.” Since our systems are unable to produce this necessary mineral, it is crucial to consume meals high in omega-3s.

Omega-3 fatty acids are well known for encouraging and protecting brain health throughout one’s life, as we’ve already said. Omega-3s also boost overall health in a variety of other ways. Tamburello explains that this potent nutrient “supports mental health and is connected with less age-related cognitive decline, as well as a decreased risk of depression and less depressive symptoms.” She also makes the point that omega-3s, and specifically DHA, are essential for the development of the fetal and newborn brain, which is why they are a staple of the diets of expecting and new parents.

According to Tamburello, there are three main categories of omega-3 fatty acids:

varieties of omega-3s

D-hydroxyethyl acetate (DHA)

Alpha-linolenic acid (ALA)

 eicosapentaenoic acid (EPA)

According to Tamburello, DHA is considered to be a highly significant omega-3 and is essential for the structure of the brain, eyes, and other body parts. “DHA and EPA both have potent anti-inflammatory qualities that can aid in the battle against inflammation, which is helpful in aiding associated ailments.” Unfortunately, the results of the 2022 study mentioned earlier indicate that American adults do not consistently consume enough omega-3 fatty acids to fulfill adequate intake (AI).

However, it seems like many people are consuming enough ALA to meet the AI standards, and this mismatch makes sense once you know what their main dietary sources are. According to Tamburello, ALA can be found in a variety of plant-based foods, seeds, and oils, such as flaxseeds and flaxseed oil, soybeans and soybean oil, and canola oil, chia seeds, and walnuts. ALA is more prevalent in the western diet than DHA and EPA due to the fact that plant oils are present in many processed foods. In other words, even if you don’t top your lunchtime mason jar salad with chia seeds or add flaxseed oil to your morning smoothie, certain less healthy food options can still help you meet the AI levels for ALA, which (depending on the source) range from 1.1 grams to 2 grams.

Three strategies to consume extra DHA for more DHA benefits

You should make consuming more omega-3s a priority if you want to experience the full range of brain-boosting DHA effects. The best methods are listed below.

1. Eat more fish

Eat more fatty fish like salmon, sardines, and tuna to increase your DHA consumption advises Tamburello. In order to obtain more nutrients for your money, she advises visiting your local fisherman (and/or perusing canned fish and tinned seafood selections). They’re among the most significant suppliers of both DHA *and* EPA, according to her. She also advises selecting products that are typically high in omega-3 fatty acids. For instance, she continues, “I seek salmon from Chile since it’s especially strong in omega-3s. Tamburello makes a point of pointing out that, unlike ALA, DHA has a set recommendation for intake; instead, health organizations frequently propose values that mix DHA and EPA. The Dietary Guidelines

for Americans recommend two servings of fish each week, or a total of eight ounces, for good health. While consuming additional DHA and EPA is also advantageous, this amounts to an average of 250 mg of combined DHA and EPA per serving. It is suggested that people with cardiovascular disease increase their daily intake of DHA and EPA to about one gram.

2. Purchase fish oil or fish oil supplements in bulk.

According to Tamburello, “There are extremely few vegan sources of DHA, making it more difficult for vegans and vegetarians to receive this essential through food.” Having said that, additional RD-approved sources of DHA include fish oil and fish oil supplements if you eat a vegetarian diet or simply don’t like fish and/or shellfish.

3. Add algae oil to your diet.

Algae oil is an alternative that can easily aid increase the advantages of DHA if fish oil and fish oil supplements are a no-go for you (whether you follow a vegan or plant-based diet or not). Algal oil, which contains both DHA and EPA, is a good alternative for people who don’t feel comfortable taking fish oil supplements, according to Tamburello. She also advises those who belong to this group to continue prioritizing healthy ALA sources like chia seeds, walnuts, and flaxseeds to keep their greater omega-3 game strong.

Related Article: Is Breakfast The Most Important Meal Of The Day?

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