The human brain is two thirds fat but don't worry, this is good news. Only highly specialized fats, such as those containing Omega-3 polyunsaturated fatty acids, are good enough. The University of Maryland Medical Center reports that Omega-3 rich diets improve brain function and the symptoms of certain neurological diseases. Omega-3's are important for mental health because they form a crucial part of the structure of brain cells. Luckily, there is a range of readily available foods to choose from which can help ensure a healthy mind.
Fatty Neurones
Every nerve cell in your body, or neurone, is surrounded by a layer of fatty insulating material called myelin. Omega-3's are a vital part of this layer. Myelin controls how nutrients enter and wastes leave neurones. If, for example, oxygen levels are not properly regulated neurones could suffer oxidative damage. Where myelin fatty acid proportions are incorrect neurone electrical conductivity changes which affects brain function.
Omega-3 Synthesis
All Omega-3's can be synthesized from alpha linolenic acid, or ALA. One Omega-3 that is particularly important in myelin layer formation is docosahexaenoic acid, or DHA. The metabolic pathway used to convert ALA into DHA is also used for synthesizing another series of fatty acids called omega-6. This can cause problems if the ratio of Omega-6 to Omega-3 is too high, note the University of Maryland Health Center. Omega-3's are crowded out and metabolic deficiency results. DHA synthesis can be affected by environmental factors too, such as stress and excess alcohol consumption. Fortunately, all omega-3's including DHA, can be sourced from the diet.
Cognitive Development
Omega-3 deficiency during pregnancy is linked to low infant birth weight and head circumference. These are predictors for poor development of the central nervous system and cognitive ability during childhood. The Franklin Institute report that supplementation of infant food formula with Omega-3's such as ALA improves the ability of ten month old infants to perform problem solving tasks. Breast fed infants achieve higher IQ which seems to be linked to high levels of Omega-3's in breast milk.
Mental Health
The Franklin Institute report on numerous studies which indicate a clear link between Omega-3's and mental health. Mental disorders such as depression are avoided. For example, in Japan where diets are rich Omega-3 containing fish oil, depression is less common. Cognitive decline, including memory loss, Alzheimer's and dementia can be avoided if a diet rich in Omega-3's is followed, note The Franklin Institute.
Omega-3 Deficiency
DHA is the most important fatty acid in the brain. Reduced DHA levels result in deteriorated brain structure. The UMMC report on studies which link Omega-3 deficiencies to serious mental disorders such as Parkinson's, bipolar disorder and schizophrenia.
Dietary Guidelines for Americans suggest a wide range of Omega-3 rich foods for example oily fish; oils such as canola and soybean; and Omega-3 enriched margarines. Furthermore DGA provide a list of foods which already contribute to Americans' Omega-3 intake such as salad dressings, grain desserts and pizza. So, most healthy adults should easily be able to avoid a deficiency with a little care.
References
- University of Maryland Medical Center: Omega-3 fatty acids
- The Franklin Institute; The Human Brain
- United States Department of Agriculture Center for Nutrition Policy and Promotion: Report of the Dietary Guidelines Advisory Committee on the Dietary Guidelines for Americans; Part D. Section 3: Fatty Acids and Cholesterol; 2010
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