Omega-3 Fats
Building Block of Brain and memory
Omega-3 Fats- Reversing
Many Aspects of Neurologic Aging
The cardio protective
power of omega-3 fatty acids has been thoroughly documented in clinical
literature. Less well known is their paramount role in optimizing many facets
of brain function, from depression, cognition, and memory to mental health.
Recent research has
opened up a new horizon in our understanding of omega-3s’ profound ability to
halt age-related decline and pathology, shattering the long-held medical belief
that brain shrinkage and nerve cell death is progressive and irreversible.
Omega-3s have been shown to possess antidepressant and neuroprotective properties.
Omega-3 - Key Nutrient
from the Cradle to the Grave
Approximately 8% of
the brain’s weight is comprised of omega-3 fatty acids—the building block for
an estimated 100 billion neurons. They
play a host of vital roles in neuronal structure and function, protecting them
from oxidative damage, inflammation, and the cumulative destruction inflicted
by other chronic insults.
Embedded in the omega-3-rich
neuronal membrane are numerous proteins and complex molecules required for
electrochemical transmission and signal reception. Scientists have recently shown that the
precise balance of fatty acids in brain cells helps determine whether a given
nerve cell will be protected against injury or inflammation, or whether it will
instead succumb to the injury.
Omega-3s accumulate in
the human brain during fetal development. The amount of the omega-3 has been closely tied to intelligence and
cognitive performance in infancy and childhood.
Early developmental deficits in brain content of omega-3s have been
associated with poor brain maturation and neurocognitive dysfunction. These are manifested especially in the area
of attention, increasing the risk for attention-deficit/hyperactivity disorder
(ADHD) and other behavioral disturbances. Later in life, declining levels of
Omega-3 fats may contribute to development of aggression, anxiety, depression,
schizophrenia, dementia, and a variety of other mental health
and even criminal conditions.
Scientists are having
great success at reversing many of the fundamental age-related decreases in
brain function correlated with omega-3 deficiency. ADHD and related conditions can be prevented
or mitigated by supplementing infants and nursing mothers with Omega-3. A remarkable animal study has just revealed
that omega-3 fatty acids halt the age-related loss of brain cell receptors
vital to memory production, and show potential for increasing neuronal growth.
Omega-3 - A Natural
Crime Cutter?
Recent findings
suggest that some criminal and aggressive behaviors are closely correlated with
low serum omega-3 levels, which are linked to lower levels of honesty, and
self-discipline. These effects may be related to alterations in serotonin
turnover, which controls impulsivity and aggression-hostility behaviors.
There’s solid data
indicating that optimal omega-3 intake at all ages is a promising avenue for
subduing aggression and hostility. For
example, omega-3 supplementation in
autistic children with severe tantrums, aggression, or self-injurious behavior
produced significant improvements compared with placebo, without adverse
effects. And stressed but otherwise
healthy volunteers given Omega-3
Fats reported a significantly improved
rate of stress reduction, suggesting an adaptogenic role for omega-3s
(adaptogens help the body respond to imposed stress in a variety of ways).
In a group of drug
abusers, supplementation with Omega-3
Fats 3 months produced significant decreases in anger and anxiety scores compared
to placebo recipients. Similarly, in young adult prison inmates,
multi-supplements featuring omega-3s produced significant reductions in
antisocial, violent, aggressive, and transgressive (rule-breaking) behavior.
Omega-3 – Cures Cognitive
Decline and Memory Disorders
Omega-3 intake is
strongly associated with many different measures of cognition and memory in
numerous studies, and there’s compelling evidence for potent neuroprotection
over long time periods. Insufficient
omega-3 intake is strongly correlated with diminished adaptability of brain
synapses and impaired learning and memory.
People with lower omega-3 levels may be more likely to suffer from a
host of cognitive impairments including dyslexia, ADHD, and cognitive decline.
Laboratory studies
shed light on these observations, suggesting that omega-3 supplementation may
enhance brain function through increased production of the membrane-rich
neurites required for new synapse formation. Other protective and
cognition-enhancing effects include improved neuronal cell membrane
characteristics resulting in enhanced neurotransmission, increased synaptic
release of vital neurotransmitters such as serotonin, and neuroprotection from
inflammation and oxidant-related damage including those induced by
antipsychotic medications.
In healthy adults,
increased omega-3 intake is positively associated with greater brain volume in
regions associated with emotional arousal and regulation of behavior. People
who get more omega-3s have bigger, more functional brains.
Summary
Omega-3 fatty acids
exert profound anti-aging effects on brain structure and function, from
cognition and memory to mental health and Alzheimer’s prevention. They have
recently been associated with increased volume of the brain’s gray matter,
especially in those regions associated with happiness, and they also boost
intelligence through enhanced function from birth onwards. They support brain
cell structure, increase the production of vital neurotransmitters and suppress
oxidative and inflammatory damage. Diet high in omega-3 fats have been shown to
yield significant improvements in symptoms of depression, aggression, and other
mental disorders, as well as protection against early cognitive decline and
even early memory disorders.
Source of Essential
Omega-3 Fats – Flaxseeds
Ways to include flaxseed
in home cooking
§ Mix ground flaxseeds into
your hot or cold milk.
§ To pump up the
nutritional volume of your breakfast shake, add ground flaxseeds.
§ Add flaxseeds to your
homemade chapatti or bread recipe.
§ To give cooked
vegetables a nuttier flavor, sprinkle some ground flaxseeds on top of them.
§ Add a tablespoon of
flaxseed oil to smoothies.
§ How much should be
taken in a day - The recommended daily dose for most people are approx. 30-50
gm.
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