Word: omega
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...choices?trivial and profound?that confront us at every turn: picking a cell-phone plan or an on-demand movie, selecting the best mix of investments in a 401(k) or the right health plan or just knowing which eggs to buy at the supermarket. (Cage free? Organic? Omega-3 enriched?) Surely there has never been a greater need to stay alert and informed, to act shrewdly and remain focused...
Diets associated with longevity and good health, like the Mediterranean and traditional Japanese diets, are high in omega-3 fatty acids from fish. The North American diet is not. I have long recommended that people in the U.S. eat more fish?at least two servings a week?but I have been concerned lately about reports of increasing levels of mercury, PCBS and other contaminants in certain fish species. In my diet I stick to sardines, herring, Alaskan black cod and Alaskan sockeye salmon. All sockeye (red) salmon are wild?fish farmers haven't yet been able to domesticate them?...
...reason fish is so good for the brain is the so-called omega-3 fatty acids it contains. Oily fish, like salmon, sardines, mackerel, herring, bluefish and black cod, are the best sources of those special fats. One of the omega-3s?DHA?is the main constituent of cell membranes in the brain, and a deficiency of it can weaken the brain's architecture and leave it vulnerable to disease...
Vegetarian sources of omega-3 fatty acids, such as walnuts, flax and hemp, are good additions to the diet but not so reliable as fish. They supply a short-chain compound (ALA) that the body must convert to long-chain DHA, and the efficiency of that conversion can vary. Some people don't do it well, and those eating mainstream diets top-heavy in the omega-6 fatty acids found in processed food and prepared meals are at a disadvantage because omega-6s interfere with the conversion of ALA to DHA. For vegetarians and vegans, there is one nonfish source...
...good diet is certainly not the only way to protect and enhance brain health. Regularly exercising the mind and not smoking are also important. But food choices do count. So eat your vegetables, think about your daily dose of omega-3s, and consider flavoring more of your food with turmeric...