Healthy ageing, Brain Food & Omega 3
Polyunsaturated fatty acids (PUFAS) (omega 3) and polyphenols abundantly found in fruit and vegetables support cognition and brain function particularly during the ageing process.
PUFAS and polyphenols are known antioxidant and anti-inflammatory agents that enhance neuroplasticity. One mechanism is via increased brain derived neurotrophic factor (BDNF) associated with omega 3 consumption (3). BDNF is a superpower in brain health improving plasticity, longevity and health and development of new brain cells.
In addition to brain health omega 3 is also known to be cardioprotective making this super nutrient an all-round super star in the nutrition world!
Research shows that polyphenols may:
- Regulate neurotrophins such as nerve growth factor (NGF) and BDNF
- This may increase neuronal growth, proliferation, survival and resilience
- Reduce inflammation and oxidative stress
- Reduce the risk of Alzheimer’s disease, Parkinson’s disease, stroke, multiple sclerosis and Huntington’s disease
- Improve mitochondrial function
- Be neuroprotective agents (7)
There is something fishy about this!
PUFAS are an important part of the structure of the brain cell membrane making them key to healthy brain cells as they influence brain cell membrane fluidity enhancing neurotransmission.
Long chain omega 3 fatty acids, EPA and DHA modulate excitability of the cell membrane aiding neurotransmission necessary for learning and memory!
DHA (made from the good fats) is found abundantly in brain tissue and supports mood, cognition and locomotor function.
PUFAS are suggested to reduce neuroinflammation (inflammation in the brain) and the risk of dementia and alzheimers disease (3).
Great food sources of omega 3 include:
- Fish √
- Avocado √
- Walnuts √
- Flax seeds √
- Chia seeds √
Book in for your personalised naturopathy appointment for your holistic natural health assessment and improve your brain health today!
Australia wide naturopath servicing Sydney, Brisbane, Adelaide, Melbourne, Darwin, Perth, Glen Innes and the New England area, Inverell, Armidale, Emmaville, Uralla, Surry Hills or where ever you are travelling from with online skype consults available.
Abate G1, Marziano M1, Rungratanawanich W1, Memo M1, Uberti D2. Nutrition and AGE-ing: Focusing on Alzheimer's Disease. Oxid Med Cell Longev. 2017;2017:7039816. doi: 10.1155/2017/7039816. Epub 2017 Jan 12. https://www.ncbi.nlm.nih.gov/pubmed/28168012 Carito V, Ceccanti M, Tarani L, Ferraguti G, Chaldakov GN, Fiore M 1. Neurotrophins' Modulation by Olive Polyphenols. Curr Med Chem. 2016;23(28):3189-3197. https://www.ncbi.nlm.nih.gov/pubmed/27356540
Information found in this blog and on this website is for educational purposes only and not a replacement for professional health advice. If anything you have read here raises questions about your health seek advice from your health practitioner.