Fatty fish rich in protein and omega-3 fatty acids play a crucial role in maintaining brain function, improving blood circulation, and preventing cognitive decline.
Fatty fish includes salmon, black cod, anchovies, and herring, which are abundant in protein and other nutrients such as omega-3 fatty acids. Protein is essential for building strong muscles and providing nutrition to most organs in the body, including the brain. Below are some benefits of fatty fish for this vital organ.
Rich in DHA
The brain is composed of about 60% fat, making this nutrient crucial for brain function. DHA (Docosahexaenoic Acid) is an omega-3 fatty acid linked to brain function and plays a role in supporting a healthy nervous system.
DHA is vital for the brain development of young children, helping to protect and enhance the function of this organ. Omega-3 can improve memory, concentration, and enhance logical thinking skills. In adults, low levels of DHA are associated with a higher risk of brain diseases, such as Alzheimer’s dementia. Fatty fish are rich sources of DHA, with salmon, tuna, and cod containing the highest levels.
Supports Healthy Blood Circulation
The body is made up of complex systems that are closely interconnected. For example, cardiovascular system activity can affect brain health. Healthy fats help keep the heart strong, thereby reducing the risk of brain-related health issues such as stroke and memory loss. When blood vessels are damaged, the brain also suffers negative impacts.
Protein is an essential nutrient, but animal proteins like pork and beef often contain high levels of saturated fats. These can increase “bad” cholesterol levels in the blood, leading to artery blockages, which are factors that increase the risk of stroke and heart attack.
According to the American Heart Association (AHA), fish is a good source of heart-healthy protein because it is low in saturated fats. Omega-3 fatty acids can improve endothelial function (the lining of blood vessels), promote vasodilation (widening of blood vessels), and reduce arterial stiffness. Keeping the heart healthy helps ensure better blood flow to the brain.
Salmon rich in omega-3 fatty acids. (Photo: Anh Chi).
Lowers Triglycerides
Triglycerides are a type of fat that always exists in the blood, produced by the liver during food metabolism. Triglycerides are converted into energy to fuel cells, but excessive levels in the body increase the risk of heart disease, vascular issues, and stroke. High triglyceride levels are one of the contributing factors to Alzheimer’s disease, a common form of dementia. Regular consumption of fatty fish can help lower triglyceride levels in the body.
Reduces Risk of Cognitive Decline
Nutrients such as omega-3 fatty acids help protect the brain over time, slowing the progression of brain diseases as one ages. DHA, found in omega-3 fatty acids, plays a crucial role in the growth of brain cells and the nervous system. The healthy acids in fatty fish can improve memory and prevent mood changes. Omega-3 also helps reduce inflammation and prevent memory decline, especially in older adults.
