Contributed by Marilyn Fint, Education Curriculum Author | This article was in the Fall/Winter, 2015-16 edition of Vibrant Senior Options Resource Guide. first published
Omega-3 Fats make “Food for thought” a reality!
Our brains are mostly fat. Brains need oil to run smoothly, especially the essential fatty acid oils omega-3 and omega-6. We had abundant omega-3s before the 20th century, but now don’t get enough.
Some fats hinder brain function
Omega-6 fats can actually hinder brain function. The worst omega-6 fats are man-made and labeled as “hydrogenated” or “partially hydrogenated.” A build up of harmful acids can be associated with sudden heart attacks. In addition, Omega-6 fats interfere with “smart fat” omega-3 healthy brain functions. Processed oils such as corn, soy, peanut, canola and safflower are high in omega-6. Also, excess omega-6 can stimulate inflammation.
Omega-3 can reduce inflammation
On the contrary, omega-3 fats can reduce inflammation. Omega-3 fats improve brain cell communication by making cell membranes more permeable. A National Institute of Mental Health doctor linked low omega-3 levels to depression, aggression, alcohol brain damage, attention deficit disorder, and possibly Alzheimer’s. Primates fed low omega-3 diets become more violent and aggressive. Depression is often linked to low levels because omega-3 helps regulate mood by increasing serotonin levels (the depression-relieving hormone). Harvard research shows supplemental omega-3 can improve bipolar disorder symptoms.
Omega-3 deficiency can contribute to intellectual disadvantages
According to recent animal and human studies, babies receiving adequate amounts of Omega-3 fats in the womb have better functioning brains and higher IQs. Furthermore, breastfed babies get higher levels than formula-fed.
Omega-3 is as vital for the elderly as for newborns
Experts believe that diminishing Omega-3 fat levels may contribute to stroke and Alzheimer’s disease. Bodies produce excess cholesterol to try making up for lacking these oils. The Framingham Heart Study shows adults with low levels are more likely to develop dementia. Likewise, studies show the omega-3 fatty acid DHA is protective against Alzheimer’s disease and dementia. In addition, studies indicate multiple sclerosis (which attacks the brain) is least common where diets are high in omega-3 fats. For example, Eskimos who eat ample fish have less occurrence of MS. Furthermore, monounsaturated fatty acids help reduce inflammation, regulate blood glucose levels and lower blood pressure and cholesterol.
Foods High in Omega-3 Fats
Foods high in Omega-3 fats include walnuts, almonds, avocado; seeds (hemp, pumpkin, chia, sunflower, sesame, pumpkin. Oils high in Omega-3 fats include hemp, flax, coconut, avocado, extra virgin olive. Fatty fish, like salmon, is also high in Omega-3 fat. Krill oil contains the least toxic contamination and is least likely to go rancid. On the other hand, olive oil requires low temperature cooking and can go rancid. Most importantly, heating any oil past its smoke point is harmful. Take both plant and animal sources for good Omega-3 fats.
Ratios of Fatty Acids
Most experts agree ratios of fatty acids omega 6 to 3 should range from 1:1 to 1:5. Two foods have the perfect balance of roughly 1 to 3: breast milk and hempseed oil. Some consider hemp “diet oil” because it has fewer calories than others. Keep it refrigerated. Cooking destroys its nutritional value. Hemp is grown for its industrial products. Furthermore, it is legal to buy and is not a drug. Hemp lacks the THC that makes people high found in marijuana, a relative of hemp.
For more on how fatty acids affect brains see: Natural News: Brain Health
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