7 beneficial properties of omega 3 in fish oil for the brain and memory

Omega-3 is a whole complex of fatty polyunsaturated acids (PUFA) involved in intercellular metabolic processes. The most common (and at the same time important for the body) are docosahexaenoic, eicosapentaenoic and linolenic acids (DHA, EPA and ALA).

The human body cannot synthesize these substances independently from simpler carbohydrate compounds. That is why omega-3 acids are considered essential, which can only be obtained with food.

One study proved that the fatty acids DHA, EPA and ALA have neuroprotective properties, and their deficiency in the body is associated with an increased risk of neurodegenerative diseases.

Another study confirmed that people who took omega 3 in the form of dietary supplements showed higher mental performance, spending less effort on solving complex tasks.

What role do these components play in brain health and how are they useful? Which products have the highest content? All the answers are below.

7 beneficial properties of fatty acids

First of all, it is necessary to clarify that although omega-3 acids were discovered at the beginning of the 20th century, their importance in the physiology of the human body was discussed relatively recently.

It was only in 1970 that it was recognized that these essential fatty acids play an important role in the growth and development of children's bodies. And in 1990, it was found that compliance with the normal concentration of these substances at times reduces the likelihood of developing cardiovascular diseases and atherosclerosis.

How does Omega-3 affect brain function? Unsaturated fatty acids can accumulate in the cell membranes of neurons and increase their sensitivity to certain groups of proteins. One one of the main actions is to stimulate the process of cell division , that is, omega-3 accelerates the regeneration of neurons and prevents oxidation, cell destruction.

Let's look at 7 more properties.

1. Memory improvement

Due to the normalization of the sensitivity of neurons, the excitation of the cerebral cortex when impulses are applied is simplified. As a result, this is exactly what affects the better operation of the memory center of the brain.

This effect is especially noticeable in adolescents (whose brain continues to develop until the age of 16, and finally forms its functional set closer to the age of 21), as well as in the elderly (they significantly slow down the process of oxidation of neurons, and the normal concentration of unsaturated fatty acids in the body levels the effect of memory impairment).

It is also worth mentioning that omega-3 is directly involved in endocytosis, and this is one of the main processes in which brain cells get all the necessary nutrients for their normal functioning . Even if a person follows a healthy diet, eats vegetables and fruits regularly – this is not a guarantee of brain health, since without unsaturated fatty acids, cells simply will not be able to absorb the same vitamins.

2. Easier concentration and increased performance

Why does omega-3 improve concentration and overall brain performance? Because these substances act as an antidepressant, but at the same time stimulate the work of neurons (along with this, metabolic processes are activated).

That is, it is a kind of "side effect" of endocytosis, when brain cells are excited to activity.

By the way, along with this, the sensitivity of most sensory senses also improves. First of all, vision and sense of smell.

3. Mood boost

Omega-3 acts as an antidepressant because increases the sensitivity of neurons to serotonin and hormones of a similar class. And they are just responsible for the feeling of joy, fun and the feeling of love.

By the way, omega-3 is often an additional component in pharmacological antidepressants. Many neurologists also recommend including dietary supplements with unsaturated fatty acids in the diet for "off-season" depression.

4. Prevention of Alzheimer's disease

This fact is confirmed by multiple statistics, but scientists still cannot explain it (as well as the nature of Alheimer's disease, which most often depends on a genetic factor).

But the fact remains – degradation of nerve cells develops at a slower pace if the concentration of omega-3 in the cell membranes remains constantly at a high level.

5. Reducing the likelihood of stroke and other diseases

The benefits of use after a stroke are explained by the fact that omega-3 is directly involved in the breakdown of high and low density cholesterol and their subsequent assimilation by body cells (mainly muscle tissue, but some of the lipid compounds are also used by the brain).

The probability of ischemia is also reduced (by about 4 times, according to statistics).

6. An increase in mental abilities in children

Fish oil increases brain volume in children. Naturally, we are talking about small changes, but important for the psychological development of children, whose brain continues to grow and increase in volume until the age of 16, and then its endocrine functions are normalized.

Research by scientists also proves that with a normal balance of omega-3 acids Children's mental abilities more often exceed their age capabilities.

But at the same time, it is most important to maintain a normal concentration of unsaturated fatty acids in the body at the age of 6 months to 9 years – it is during this period that the brain develops most actively.

7. Relief of attention deficit hyperactivity disorder

This effect is most often observed in adolescent children during puberty.

Scientists claim that this is due to a violation of the sensitivity of neural mediators due to the "restructuring" of the functionality of the pituitary gland and hypothalamus – they just produce hormones. Simply put, the brain becomes less sensitive to serotonin and dopamine.

Omega-3 restores the same sensitivity, and also normalizes the production of hormones (including the sex group, since the brain regulates the ovaries and prostate glands, respectively, in girls and boys).

Also check out the infographic:

Now let's talk about specific products.

Which fish contains the most of these acids?

Omega-3 contains the most is found in fatty fish varieties. Unsaturated fatty acids are part of fish oil. Accordingly, to normalize the acid balance, it is recommended to use dietary supplements with fish oil.

Which fish has the highest omega-3 content? The following can be distinguished:

• Mackerel;
• Chinook;
• Beluga;
• Herring;
• Fang;
• Saury;
• Halibut.

Do not forget that a large amount of omega-3 contains in the following products:

• Linseed oil ;
• Mustard oil;
• Ginger oil;
• Spinach;
• Seaweed;
• Game (meat of wild animals).

At the same time, the normal daily intake of omega-3 is from 1 to 3 grams (according to the recommendations of the World Health Organization and the Ministry of Health of the Russian Federation).

Use in certain diseases

A normal concentration of omega-3 accelerates the restoration of the functionality of the brain, as well as its vascular system.

This is especially noticeable in the following diseases:

1. Stroke. Omega-3 is considered one of the most important dietary supplements during the rehabilitation period. It not only restores the sensitivity of neurons, but also eliminates complications such as impaired functioning of the speech apparatus, nearsightedness, farsightedness (due to impaired sensitivity of the optic nerve). Also, unsaturated fatty acids prevent the appearance of other ruptures in the vessels (improving the elasticity of the capillaries).
2. Hematoma. In fact, a brain hematoma is a small hemorrhage. The normal concentration of omega-3 acids prevents the formation of large plaques and blood clots.
3. Concussion. In the case of concussion, doctors recommend eating omega-3 foods, but so that the daily intake of unsaturated fatty acids does not exceed 0.5 grams. Otherwise, there is excessive activity of neurons, which, with a concussion, can worsen the patient's condition.
4. Atherosclerosis. Unsaturated fatty acids stimulate the breakdown of lipids, slow down the formation of atherosclerotic and cholesterol blood clots, purify the vessels . But all this is relevant only if the normal balance of carbohydrates is maintained in the blood (with elevated blood sugar levels, the process of assimilation of omega-3 slows down, and most of them are oxidized rather than accumulated in cell membranes).

Interesting video

In total, omega-3 fatty acids play one of the most important roles in the development of the brain and maintaining its normal functionality. In the highest concentration, this additive is found in vegetable fats and in fatty varieties of fish, some other seafood.

The simplest and most effective way to normalize the balance of fatty acids in the body is to take dietary supplements based on fish oil. Another method is to use linseed oil (only edible, not technical) as a dressing for vegetable salads. The permissible daily intake of omega-3 for an adult is 3 grams, the normal is 1 gram (if less, then a deficiency develops).