Fish oil is a source of the omega-3 essential fatty acids EPA and DHA, which the body uses to create hormone-like substances that are associated with many health benefits. If you eat a lot of meat, milk and fatty foods, your diet is probably low in omega-3 and high in omega-6 fats. This imbalance is thought to lead to reduced concentrations of EFAs in the brain.
Role of Omega-3 Fats in the Brain
Your brain is made up largely of fats; if you don't consume enough healthy fats, such as fish oils, deprived nerve tissues may not function properly. Omega-3 fats build cell membranes and reduce inflammation, factors which may protect against the development of Alzheimer's disease. Omega-3 fats are also important for the regulation of blood sugar, which can affect moods, and they are thought to increase the activity of brain-derived neurotropic factor, a molecule that nourishes the brain. Decreased activity of this molecule may be associated with postpartum and other types of depression.
Benefits of DHA in Brain Injury
If your loved one suffers a stroke or traumatic brain injury, fish oils may help him recover. Scientists led by J.E. Bailes, at West Virginia School of Medicine, investigated whether or not preventive supplementation with DHA, a component of fish oil, could protect rats against brain damage when they were subjected to traumatic head injury. Animals receiving high doses of DHA for 30 days prior to injury sustained a lesser extent of brain damage than controls or rats receiving lower doses. The study was published in the November 2010 issue of "Neurosurgery."
Impact of Fish Oils on Mental Illness
Low fish and seafood consumption during pregnancy may affect fetal brain development and increase the risks for low IQ and developmental delays in childhood, factors that in turn are associated with an increased risk for the development of adult mental disorders. Fish oil is also rich in vitamin D, and low levels of this vitamin may be linked to the development of schizophrenia. Swedish researcher Maria Hedelin and colleagues studied the dietary intakes of 33,000 women with a low, medium and high frequency of psychotic-like symptoms, such as delusions, magical thinking and hearing voices. Subjects who had a high intake of fish and omega-3 and omega-6 fats with vitamin D were found to have a lower rate of psychotic symptoms. The findings were published in the May 2010 "BMC Psychiatry."
Considerations
Fish with the highest concentrations of omega-3 fatty acids include shark, swordfish, tilefish and albacore tuna, which are at the top of the marine food chain and have the highest concentrations of methyl mercury contamination. When purchasing fish oil supplements, read labels to avoid pollutants. Other sources of omega-3 fats include coldwater fatty fish, such as salmon, and algae supplements like spirulina and chlorella, which are at the bottom of the marine food chain.
References
- PubMed: Dietary Fatty Acids and the Aging Brain
- PubMed: N-3 (Omega-3) Fatty Acids in Postpartum Depression: Implications for Prevention and Treatment
- PubMed: Dietary Supplementation With the Omega-3 Fatty Acid Docosahexaenoic Acid: The First Neuro-Prophylactic for in Traumatic Brain Injury?
- Fats of Life Newsletter: DHA Aids Brain Function in Injury and Disease
- PubMed Central: Dietary Intake of Fish, Omega-3, Omega-6 Polyunsaturated Fatty Acids and Vitamin D and the Prevalence of Psychotic-Like Symptoms in a Cohort of 33,000 Women From the General Population
- EPA: Fish Consumption Advisories
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