A Swedish study shows that older people who eats fish with omega 3 fatty acids stay smarter and live longer. The omega 3 fatty acids hones the consentration, and expand the brain capacity.
SPIS MER LAKS: Økt inntak av omega-3-fettsyrer, som blant annet finnes i laks, bedrer hjernekapasiteten hos eldre mennesker. Enda en god grunn til å spise mer feit fisk til middag heretter. Foto: Terje Bendiksby / Scanpix
EAT MORE SALMON: Increased intake of omega-3 fatty acids, such as found in salmon, improve brain power in elderly people. Another good reason to eat more oily fish for dinner from now on. Photo: Terje Bendiksby / Scanpix
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Therefore, older people smarter of omega-3
Sharpens concentration and improves brain capacity.
MERETE COUNTRIES SEND
23/07/2012, at. 10:21 p.m.
This is how much omega-3 you need:
• Eat fish for dinner two to three times a week. This corresponds to a total of 300-450 grams of pure fish a week.
• You can also eat mackerel in tomato sauce or herring on a couple of slices of bread each day. Six orders servings of fish equals about one piece of steak.
• At least 200 grams should be oily fish like salmon, trout, mackerel or herring.
• Choose preferably keyhole-labeled fish products.
• If you do not eat fish, you can take a child be cod liver oil or fish oil capsules.
• Another way to consume unsaturated fats, is to pour a little olive oil over the vegetables or salad.
Vegetable Margarine with good fat composition of bread also helps with healthy unsaturated fats.
Sources: Directorate of Health and
National Association of Public Health
(Dagbladet): Previous research has shown that omega-3 fatty acids reduce the risk of death from heart disease. Now suggests a recent study at Uppsala University that a diet rich in oily fish can also be good for the brain.
Older who ingest omega-3 fatty acids perform better on various tests of intellectual function compared to the same age who eat little of the same fatty acids, concludes the Swedish researchers.
Those who eat lots of omega-3, also have more gray matter in the brain, the part of the brain and spinal cord where neurons are located. The study was recently published in the journal Age.
– The results of our study indicate that a diet with a lot of fish and other foods that are high in omega-3 is good for the brain’s intellectual functions when you get older, says Christian Benedict, Department of Neuroscience, Uppsala University of Upsala Nya Tidning. Together with PhD Olga Titova, he was primarily responsible for the study.
Wrote diet diary
– Food that is good for the heart is also good for your brain, says Linda Hildegard Bergersen, neuroscientist and professor at the Faculty of Medicine, University of Copenhagen and professor at the University of Oslo.
– Intake of omega-3 makes the cell membrane behaves in a more optimal way. This also works neurons better, says Bergersen.
In the Swedish study, the researchers in 252 elderly men and women and measured their brain power with five-year intervals – at 70 and 75 years of age.
The subjects logged everything they ate and drank during a week when they were 70 years and diet diary on the basis of their researchers could calculate how much each person had been taking omega-3 fatty acids DHA and EPA.
Must eat more fish
When the men and women reached 75 years of age, they underwent a number of different tests of memory, language skills and other intellectual functions. The more of the fatty acids DHA and EPA test people used to eat, the higher the score they received overall in tests.
– In the nervous system, thus also in the brain, all activity depending on the proteins that sit in the cell membrane. The activity of the proteins affected by the fat composition of the cell membrane. Omega-3 fatty acids are an essential fat suit, and there must be an optimum ratio of these fatty acids for nerve cells to function well, said Jon Storm-Mathisen, a physician and neuroscientist at the University of Oslo.
– There is a tendency for the amount of omega-3 is reduced with increasing age. This study suggests that it would be beneficial for older people to eat more oily fish, says Storm-Mathisen.
David Russell, professor of neurology at the Oslo University Hospital, Rikshospitalet, points out that several previous studies have found a probable link between intake of omega-3 and improved brain function and lower risk of dementia.
– This study supports previous findings that have concluded that a diet with a lot of fish and other foods containing omega-3 may have a positive effect on intellectual functions when they are older. In addition, research suggests that individuals with the highest levels of omega-3 in the blood had larger brains and better cognitive function – memory and concentration – compared with those who had the lowest omega-3 levels in the blood, says Russell.
He believes it is important that it be made larger controlled trials to be safe on the relationship between omega-3 and increased brain capacity. Omega-3 can possibly help to reduce inflammation and blood clot formation. In addition, fatty acids are most likely to reduce risk factors for silent and major stroke such as heart disease and high blood pressure, he said.
Easy for me, I am a fish lover,
wild salmon ok, but I prefer farmed salmon as in the picture above