All nutrients in our diet have a crucial role in our bodies’ function, from this fats are no exemption. Even more, there are some nutrients that our body cannot produce, therefore must be present in our food, like Omega-3. The key to supply our body by all it needs is a balanced and colourful diet. We mustn’t forget about any of the food groups and use the resources given to us wisely.

The fuel of our brain

Fats are essential for our brain as it is composed of about 60% fat (when water is removed) and these fats are mainly derived from our food directly affecting the structure and substance of the brain cell membranes and thus our cognitive performance (1). The lipid coverage of neuron cells (myelin sheath) for example speeds up the information processing of our body and lipids also have a role in the development of new neurone cells (which happens not just in early age but throughout our lifetime).

Omega-3 and Omega-6 are fatty acids vital for the brain, constituting about 30-35% of total brain fatty acids (2). They belong to the group of essential fatty acids, that can’t be made within our body, therefore must be derived from the diet. This illustrates how the lipid composition of our neurons can be influenced by our diet to a certain degree. Omega-3 deprivation can have negative consequences on our brain activity meanwhile increased consumption even has the possibility to slow down mental decline (2). Even more, Omega-3 is not only beneficial for our cognition but a regulator of inflammation, immunity and sleep (2).

Helps cognitive development

Omega-3 is especially important for the developing brain of embryos and infants as it plays a big role in the development of new neurons and the activation of existing neurons (2). Both embryos and infants get their nutritional supply from their mother, whose forewater and milk is affected by her diet. During infancy, breastfeeding thought to be a good source of the necessary nutrients including Omega-3, although the nutrient content of the milk is determined by the mother’s diet, therefore it is important not to forget to take care of mothers’ Omega-3 intake (5). Studies also show direct benefits of it in childhood as it can result in better problem solving, attention, and processing speed in infancy; less distractibility in toddlers; and better attention in preschool and school-aged children.

Slows down mental ageing and dementia

It is generally proven that Omega-3 lowers the risk of cognitive decline and that Alzheimer’s disease is strongly correlated with a decrease in Omega-3 levels in the brain and peripheral tissues. Furthermore, lover levels of Omega 3 in late middle age is a marker of structural and cognitive ageing. There is great hope in Omega-3 to be a solution for cognitive decline late in life as it is easily available, cheap and side-effect free. On the other hand, higher proportions of both saturated fat and Omega-6 were associated with greater risk of decline (2). Human life is constantly growing, and we struggle more and more with age-related mental issues. Making changes in our diet is a small sacrifice for long-lasting mental fitness and a promising tool to live even the last years of our lives on the fullest.

Although, eating enough omega 3 when the damage is already done might not be the best solution. It is also important to have nutritional balance as a healthy adult as it has a preventive role. By eating adequate amounts of Omega-3 we can prevent later cognitive decline and might be able to fight Alzheimer disease even before it would start. Furthermore, it also has immediate benefits like better reaction-time during performance on an attention task as well as improvement in our mood assessments (2).

Why pay special attention to it?

Adequate Omega-3 intake is especially problematic in western society, as our everyday diet is rich in Omega-6 but lacks Omega-3 sources. The dietary intake of Omega-6 is 5-20 times higher than Omega-3, as the prior can be derived directly from meat, dairy products and grains (4). This ration shouldn’t be equal but most of us are far from the balanced state. The ratio of Omega-6 to 3 has increased considerably during the last 150 years which lead to serious consequences for brain function and mental/neurological health and thought to be the cause of certain cognitive impairments. The promising situation is that the reintroduction of more Omega-3 in our diet restores deficiency-induced cognitive impairments. This is a ground-breaking finding for the elderly of our population and people growing up on a western diet low in fish oils.

Where to get it?

One of the richest sources of Omega-3 fatty acids is oily fish (especially cold-water fatty fish, such as mackerel, tuna, herring, salmon, seabass, trout and sardines) and other seafood (oyster, shrimp). These animals are high in Omega-3 because of their diet of seaweed and algae which are also good sources of Omega-3 for human. Although the best sources of Omega-3 are in the sea, there are still some plants that can provide our body with this essential nutrient. There is a form of Omega-3 that our body can derive and use from vegetable sources like flax, soy, rapeseed, walnuts and plant oils (such as flaxseed oil, soybean oil, and canola oil) (2).

In conclusion, there are many promising findings on the role of omega 3 in our mental fitness. This means by taking care of the adequate supply of this nutrient we can support the cognitive wellbeing of our children and prevent cognitive decline later in life. Foods containing Omega-3 are available for everyone and it only depends on us if we are taking advantage of it or not.

References

Cornah, D. (2006). Feeding minds: the impact of food on mental health. London, UK: Mental Health Foundation.
Calder, P. C. (2012). Mechanisms of action of (n-3) fatty acids. The Journal of nutrition, 142(3), 592S-599S.
Brenna, J. T., Varamini, B., Jensen, R. G., Diersen-Schade, D. A., Boettcher, J. A., & Arterburn, L. M. (2007). Docosahexaenoic and arachidonic acid concentrations in human breast milk worldwide. The American journal of clinical nutrition, 85(6), 1457-1464.

The many benefits of Omega-3
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