It’s no secret that a healthy diet and regular exercise can benefit the body in many ways. These simple things help the heart, your muscles, and in some cases, even your brain. As we age, our risk of developing certain brain diseases also increases. After age 65, the chance of being diagnosed with Alzheimer’s Disease (a common form of dementia), and some other dementias, doubles every 5 years. Dementia is a group of symptoms that affects mental cognitive tasks such as memory and reasoning. Genetics usually tends to be the major cause of dementia in seniors. However, that does not mean that there is no hope for reducing the risk of developing dementia. Continue reading to learn more about fighting dementia in seniors through the use of Omega-3. In recent years, studies have started to show that eating omega 3 fatty acids daily takes part in reducing the risk of developing some diseases and disorders such as stress, depression, and even dementia, specifically Alzheimer’s disease.
Also, studies are showing that these fatty acids are proven to reduce cardiovascular disease mortality rates by 37%. But what exactly is an omega-3 fatty acid – and how does one receive them?
Why are omega-3 fatty acids important to the body?Omega-3 fatty acids are essential fats that the body can only get from food (your body does not make them for you). These omega-3s provide the starting point for the creation of hormones that control contraction, blood clotting, inflammation, and relaxation of artery walls. They also are an important part of cell membranes throughout your body. All of these benefits help prevent strokes and heart disease and help protect against other conditions like Alzheimer’s (and even cancer). The three main omega-3 fatty acids are known as alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are found mainly in foods like fish and other seafood. Meanwhile, alpha-linolenic acid (ALA) can be found mostly in nuts, as well as plant oils such as soybean, flaxseed, and canola oils. Vascular dementia(s) and Alzheimer’s disease both have an excess of omega-6 fatty acids and a lack of omega-3 fatty acids.
Having a deficiency in omega-3 fatty acids can cause rough skin and a red, swollen rash. Most people get enough of these fatty acids from the foods they consume, which is why an omega-3 deficiency is very rare in the United States. Although a deficiency is rare, it is still important to stay on top of your omega-3 fatty acid needs by eating the right foods.
What foods have omega-3 fatty acids?The amount of omega-3 fatty acids that are required for the body varies from person to person. If you have certain health conditions, you may require more than someone else. Foods that contain omega-3 fatty acids include:
- Fish (salmon, tuna, mackerel, cold-water fatty fish)
- Nuts and seeds (walnuts, chia seeds, and flaxseed)
- Plant oils (canola oil and soybean oil)
- Fortified foods (yogurt, juices, milk, soy beverages, certain brands of eggs)