Good Nutrition Advice

For a healthy body and mind

Tag: essential fatty acids

Fish Roe is Best Source of Omega-3

Fish roe best source of omega-3

Fish roe best source of omega-3

Did you know? A tablespoon of caviar has as much omega-3 fat as a 1,000 mg of fish oil?

But before you go rushing out and spending all your hard earned cash on this pricy delicacy, it is worth remembering the cheaper lump fish versions work just as well.

The roe from hake, lumpfish and salmon contains the highest levels of omega-3 fatty acids according to research published in the European Journal of Lipid Science and Technology.

The study found minimal consumption of lumpfish, hake or salmon roe provides the body’s daily requirements for omega-3 due to their high levels of EPA and HDA.

A lack of omega-3 has been linked to cardiovascular disease, depression, hypertension, diabetes and inflammatory diseases such as Crohn’s.

Lumpfish is a great topping for  salads, sandwiches or a baked potato.

Protect yourself against Alzheimer’s

SCIENTISTS can detect signs of Alzheimer’s decades before any symptoms show according to the Banner Alzheimer’s Institute.

Avoid Alzheimer's Disease 2

Avoid Alzheimer’s Disease 2 (Photo credit: AlzheimerHelp)

A team at the institute in Arizona studied brain scans of 20 people. The subjects were all members of a Columbian family who have a genetic mutation that means they tend to get Alzheimer’s in their 40s (the usual onset is age 75+).

The researchers found that differences could be detected more than 20 years before symptoms would appear, so identifying high-risk patients and allowing for earlier treatment.

Signs of dementia only appear when sufficient brain cells have died, maybe up to 20%. At that point it may be too late for treatment.

Early diagnosis and treatment should help prevent damage to memory and thinking – if drugs can be found.

Source: The Lancet

http://www.thelancet.com/journals/laneur/article/PIIS1474-4422(12)70228-4/abstract

To keep your brain healthy, it’s important to eat omega-3 oils two or three times a week.

They’re found in oily fish (such as salmon, tuna, mackerel, herring and anchovies), nuts and seeds, and of course omega-3 supplements. Note that baked or steamed fish is better than fried.

You can also increase cognitive performance through regular exercise, as it improves blood flow to the brain and so helps retain mental agility and avoid memory loss. Simply going for a brisk walk every day will help protect you as you age.

Antioxidants including vitamin C found in fruits and vegetables are thought to help relax arteries and improve blood flow.

So there you go – three practical ways to help preserve your memory.

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