High intakes of omega-3 fatty acids have been associated with multiple health benefits, especially in preventing heart disease and stroke. A recent study found that people with a higher level of DHA in their blood are more likely to develop Alzheimer’s disease.
There are three main omega-3s: Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA) and alpha-linolenic acid (ALA).
EPA and DHA come mainly from fish, which is why they are also known as marine omega-3. ALA is found in vegetable oils, nuts and seeds such as flax and chia.
Research published in Nutrients shows that people with a higher level of DHA in their blood have 49% less than chances of developing Alzheimer’s compared to those with lower levels, according to the Fatty Acid Research Institute (FARI).
Alzheimer’s disease causes a large number of neurons in the brain to die. The National Institutes of Health explain that this affects a person’s ability to remember things, think clearly, and use good judgment.
Alzheimer’s is the most common type of neurodegenerative disease that leads to dementia in older adults. Dementia is a more common condition as people age, but it is not a normal part of aging.
According to the study report, conducted within the Framingham Offspring Cohort, which included 1490 participants without dementia around 65 years of age, the researchers noted that it would be particularly in people at higher risk, such as those with the APOE-ε4 allele, who might benefit more from higher levels of DHA than non-carriers.
Researchers note that the public health impact of preventing Alzheimer’s disease with something as simple as a dietary intervention like DHA is significant. “Delaying Alzheimer’s disease by 5 years leads to an additional 2.7 years of life and an additional 4.8 years without Alzheimer’s disease for a person who would have acquired Alzheimer’s disease,” shares FARI.
Food source of DHA are fish and other shellfish (especially fatty cold-water fish, such as salmon, mackerel, tuna, herring, and sardines).
According to the NIH Office of Dietary Supplements, the greatest sources of DHA are salmon, herring, and sardines.
In 3 ounces of cooked farmed salmon there are 1.24 grams of DHA; in 3 ounces of cooked wild salmon there is 1.22 g of DHA; in 3 ounces of cooked Atlantic herring there is 0.94 g of DHA; and in 3 ounces of canned sardines in tomato sauce there are 0.74 g of DHA.
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