Re: Article about the importance of EFAs for thebrain

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Great info!

Warmest wishes, Barbara A , M.S., CCC-SLP,Executive Director, Help Me

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[ ] Article about the importance of EFAs for the

brain

(and they even mention EPA!!! Wow!!!)

For new people -EFA stands for essential amino acids

Fish Feeds Your Brain

Why the secret to longevity might be found in pickled herring.

Excerpted from Prevention's Brainpower Game Plan book by R. Green,

Ph.D., and the Editors of Prevention

At age 115, Henrikje van Andel-Schipper was the oldest person in the world at

the time of her death in 2005. Scientists who interviewed the Dutch woman say

she remained sharp-witted and just plain witty until her last days. Her secret?

When asked, van Andel-Schipper quipped, “Pickled herring.†Then again, maybe

she wasn’t joking. Eating plenty of fish and shellfish can help keep your mind

in top form and lower your risk of dementia, multiple studies suggest.

What’s so magical about seafood? Most scientists believe it’s the dose of

omega-3 fatty acids you get with every bite of tuna or trout. Omega-3 fatty

acids are powerful and versatile nutrients. Your body needs fatty acids of all

different types, from various foods. One of the most important jobs for fatty

acids is forming cell membranes. About 40 percent of the fatty acids in brain

cell membranes are docosahexaenoic acid, or DHA, which is one of the main

omega-3 fatty acids in fish oil. Experts believe that DHA is probably necessary

for transmitting signals between brain cells. Another omega-3, known as

eicosapentaenoic acid, or EPA, appears to be important for brain health, too.

Better performance and long-term brain health

Some research hints that enjoying regular servings of broiled salmon or baked

haddock may make your brain work more efficiently. In a 2007 study, researchers

at Wageningen University in the Netherlands analyzed blood samples from 807 men

and women over 50 and found that those with the highest levels of omega-3 fatty

acids scored 60 percent to 70 percent better on tests that measured reaction

time and speed of processing complex information than people who had low omega-3

levels. Other research suggests that eating fish helps bolster your defense

shield against dementia. In a 2006 study involving 899 men and women,

researchers at Tufts University found that people who ate fish three times a

week and had the highest levels of DHA in their blood slashed their risk of

Alzheimer’s disease by 39 percent and other forms of dementia by 47 percent.

Fish has another important benefit for the brain: It helps prevent strokes. In a

2002 study in the Journal of the American Medical Association (JAMA),

researchers studied more than 43,000 men and found that those who ate fish one

to three times per month were about half as likely to suffer these potentially

devastating “brain attacks†as those who rarely ate fish. Massive strokes

can be fatal or leave victims paralyzed or plagued by other severe side effects.

However, even “silent strokesâ€ï¿½ " which may occur unnoticed, without

producing obvious symptoms� " can cause cognitive problems, including memory

loss. As many as one in 10 middle-aged adults has suffered a silent stroke and

doesn’t know it.

Studies show that silent strokes more than double the risk of developing

dementia. Scientists have made some other discoveries that make the case for

eating fish even more compelling. For example, lab rats fed diets rich in

omega-3 fatty acids learn more quickly and have better memories than those fed

diets high in unhealthy fats and sugar. Studies also show that feeding omega-3s

to lab animals increases levels of BDNF, a protein that is needed for the growth

and survival of brain cells. Other studies hint that DHA helps brain cells

produce energy more efficiently and prevents the formation of cell damage called

oxidative stress.

Eating seafood regularly will do much more than boost your Brain IQ, of course.

After all, studies show that people who eat fish just once a week cut in half

the risk of sudden cardiac death, which kills more than 300,000 Americans each

year. Eating fish also lowers levels of artery-clogging blood fats called

triglycerides and confers a slight drop in blood pressure. Those changes alone

could reduce your risk of heart disease and other conditions� " including

dementia� " later in life. As the nutritional benefits of omega-3s have become

better known, it’s no wonder that consumption of fish and shellfish has soared

30 percent in the United States over the past generation. However, many people

still don’t consume adequate levels of omega-3s. People often ask me if it’s

true that fish is “brain food,†like their grandmothers told them. As you

can see, the research offers powerful evidence that your grandma was right:

Eating fish really

does seem to be good for the brain. The Brainpower Game Plan gives you plenty

of ideas for including this nutritional powerhouse in your weekly meal plan.

Seafood and your mood

Eating fish may be good for your emotional health, too. Several studies have

shown that depression rates tend to be low in countries where seafood is a

popular menu item. For instance, depression is relatively rare in Iceland, where

consumption of seafood is five times higher than in the United States or Canada.

Mounting research suggests that fish oil may play a role in combating the blues.

For example, University of Pittsburgh researchers showed in a 2007 study that

people with the highest blood levels of omega-3 fatty acids were significantly

less likely than people with low levels to say they felt mildly or moderately

depressed.

Fish benefits for fish haters

Some people who don’t like fish but want to enjoy the brain boost and other

health benefits of fish oil turn to other food sources of omega-3 fatty acids,

which include flaxseed, walnuts, canola oil, and soybeans. Or they shop for

“functional†foods, such as eggs, mayonnaise, breakfast cereal, and others

that contain added omega-3 fatty acids. Sounds like a great alternative, but

unfortunately, most of those foods do not contain the same omega-3s you get from

fish oil� " DHA and EPA. Some of the eggs, mayo, and other food products at your

local grocer that are enriched with omega-3s contain a form called

alpha-linolenic acid (ALA). That’s the same form found in flaxseed and other

non-marine sources.

While nutrition scientists sing the praises of DHA and EPA, far less is known

about the health benefits of ALA. Your body does convert ALA to DHA and EPA, but

the process is not efficient. Lab studies show that only a small fraction of the

ALA you consume ends up as DHA and EPA. (Note to vegetarians: DHA is also found

in algae supplements.) Some food products promoted as good sources of omega-3s

do contain added DHA and EPA, but usually very little. For instance, according

to the Center for Science in the Public Interest (a consumer health watchdog

group), a 6-ounce serving of Atlantic salmon has about 100 times more DHA and

EPA than a serving of DHA-fortified yogurt or milk. Likewise, one popular brand

of yogurt boasts of offering 32 milligrams of DHA per serving. Yet that’s the

amount you would get from a small bite of salmon. Including flaxseed, walnuts,

canola oil, soybeans, and other sources of ALA in your diet remains a great

idea, since they offer other important

health benefits. Just keep in mind that eating those foods probably won’t

significantly increase your blood levels of DHA and EPA. Eating fish (or taking

fish oil supplements) remains the best way to get your dose of omega-3s.

More on Increasing Your Brainpower:

* Trim Down to Smarten Up

* Best Foods for Focus

Provided by Prevention

URL:

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entid=100257001 & gt1=31003

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