Your Brain on Omega-3’s

By Sara Turnasella, DTR

Omega-3 fatty acids have been found to have a wide variety of benefits, such as lowering our risk for heart disease, and improving joint health. Now, research is increasingly showing that omega-3’s may be linked with brain health as well. This includes improving memory, and even slowing the progression of Alzheimer’s disease.

Seafood is often a wonderful source of omega-3’s, but flax seeds, walnuts, and chia seeds are also good vegetarian sources. Some people opt for taking fish oil supplements for omega-3’s, but those on blood thinners should talk to their doctor before doing so, as fish oil may interact with this medication. Those who do not wish to take fish oil pills may instead try to incorporate more fish in their diet. Different fish have various levels of omega-3’s, some listed below.

There is some concern about mercury content in seafood, but there are many varieties that have a low level of mercury. Pregnant women should be especially careful to avoid seafood with higher mercury levels. Salmon and cod are excellent choices, as they are high in omega-3s and low in mercury. The FDA suggests that children, women who are trying to become pregnant, and pregnant women should consume no more than 12 oz of low mercury fish per week. According to the Natural Resources Defense Council (NRDC), the only varieties that should be truly avoided are shark, king mackerel, swordfish, and tilefish, as their mercury content is extremely high. The NRDC has created a list of the various levels of mercury in seafood. Some of the more commonly consumed fish are listed below.

One serving of fish is considered to be about 3 to 6 ounces cooked. Keep in mind that 3 oz of fish is about the size of a checkbook. If you prefer taking omega-3 supplements, be sure to talk to your doctor first to make sure it is appropriate for you. Experiment with grilling or baking a fish you have never tried, toss in some fresh herbs and lemon juice, and enjoy some brain food today!

Sara Turnasella is a Dietetic Technician and C.W. Post Student. She was a dietetic intern with the Cornell Cooperative Extension of Suffolk County’s Family Health & Wellness Program during the fall of 2014.