The idea that fish is brain food has scientific backing. Fish is the ideal source for obtaining the nutrients that the brain needs to help grow and function. Omega-3s support the brain on the neuronal level, helping it to carry out its processes more effectively and making it more resistant to attack, such as degenerative diseases.
Outcomes
Infants and children are particularly susceptible to impaired brain function as a result of omega-3 deficiency. Studies have shown that mothers with low amounts of the omega-3 fatty acid, DHA, to be more likely to give birth to children with neuron and eye problems, as cited by Sheila M. Innis in 2008 in "Brain Research." Older adults are susceptible to cognitive decline, such as in dementia, as a result of reduced omega-3 fatty acid levels.
Requirements
The omega-3 DHA is not found in foods of plant origin, but instead in animal skins, especially in fatty fishes, as explained by Innis. As a result, omega-3s must be consumed in the diet. While a standard dietary requirement has not officially been established, pregnant women and children, both having higher needs for omega- 3 fatty acid intake, benefited from 900 milligrams per day for every 2000 calories consumed, according to the findings of Joseph Hibbeln and John Davis in the August 2009 article "Prostaglandins, Leukotrienes and Essential Fatty Acids". At 42 months of age, movement or motor related abilities were observed to be optimized by supplementation. At the age of 8, children were found to have better verbal skills. In addition, mothers were found to be less depressed at 32 weeks after giving birth when consuming the stated amount of essential fatty acids derived from seafood sources.
Cause
Some studies are showing that brain problems exist because of the way fatty acids are metabolized in certain individuals. It is likely that although there is a sufficient dietary supply of essential fatty acids, some people may have a genetic predisposition to variations regarding the way essential fatty acids are broken down in the body into substances required by the nervous system, according to Innis.
Components
DHA makes up approximately 14 percent of the total neuronal membrane fatty acid content, according to Joseph Hibbeln in 2009 in the book "Omega-3 Fatty Acids, the Brain and Retina." DHA deficiencies likely affect the brain and consequently psychiatric illnesses in ways that involve neurotransmitters. Specifically, omega-3s are said to affect the function of serotonin and dopamine, which in turn affects psychiatric disorders, according to Hibbeln.
Process
DHA affects the communication between neurons. Arachiodonic acid is an omega-6 fatty acid that competes for space inside the neuron to create potent substances in the body called eicosanoids. When too many eiocosanides from arachiodonic acid, as opposed to omega-3 fatty acids like EPA and DHA are produced, dysfunction of the nervous system occurs, according to Marlene Freeman, M.D. and colleagues in 2006 in the "Journal of Clinical Psychiatry."
References
- "Brain Research"; Dietary Omega 3 Fatty Acids and the Developing Brain; Sheila M. Innis; 2008 (PDF)
- "Omega-3 Fatty Acids, the Brain and Retina"; Joseph R. Hibbeln; 2009
- "Journal of Clinical Psychiatry"; Omega-3 fatty Acids: Evidence Basis for Treatment and Future Research in Psychiatry"; Marlen P. Freeman, M.D. et al.; December 2006
- "Prostaglandins, Leukotrienes and Essential Fatty Acids"; Considerations Regarding Neuropsychiatric Nutritional Requirements for Intakes of omega-3 Highly Unsaturated Fatty Acids; Joseph R. Hibbeln & John M. Davis; August 2009
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