Dietary omega-3s help protect brain

Q: I’ve begun to worry about losing my mental edge — and I’m only 48. Any dietary suggestions you can make that might help me stay sharp?

A: There are many dietary steps to take to make sure your blood f low to the brain doesn’t get obstructed by plaque-lined vessels and reduce your cognitive powers. You know my recommendations: No red or processed meats, no highly processed foods, no added sugars. Instead, focus on plant-based foods and healthy fats like olive oil and omega-3 fatty acids like ALA in walnuts and DHA and EPA that are found in fatty fish like salmon, herrings, anchovies and sardines.

Those omegas are making a big splash lately. A study in the journal Neurology looked at the relationships between DHA and EPA in red blood cells and brain health in folks in their 40s.

The researchers found that DHA is incorporated into neuronal and glial cell membranes in the brain helping them stay agile. And both DHA and EPA help stimulate new nerve growth, promote good communication between brain neurons and tamp down cognition-damaging inflammation.

“Even at younger ages, if you have a diet that includes some omega-3 fatty acids, you are already protecting your brain for most of the indicators of brain aging that we see at middle age,” says lead researcher Claudia Satizabal of the University of Texas Health Science Center at San Antonio. And as you get older, omega-3s offer even more benefit: They may protect older brains from air pollution and Alzheimer’s and counteract age-related brain shrinkage.

So, where to start with your better-brain-throughbetter-eating campaign? I suggest wild salmon — poached/broiled/sauteed, or salmon burgers. Wild salmon delivers 2,150 milligrams per 6-ounce serving of DHA and EPA combined. Americans average about 48 ounces or eight servings a year. I get almost that every two weeks! Algal or fish oil supplements are also a great boost; try 1,100 milligrams of DHA and EPA daily. (Ask your doc first.)