Like a broken record, we continue to assert one essential fact: You are what you eat. The healthier your diet, the healthier you will age in both body and brain. And so, despite some of the controversy (especially when consumed as part of a fish oil supplement), there continues to be mounting evidence about the value of Omega-3 fatty acids in our diet. What exactly are we talking about? Omega-3 fatty acid is a polyunsaturated fat (one of the good fats) that is essential to a human diet but not made by the human body. Therefore, we have to ingest it through either food or supplements. What’s its value? It helps with everything from blood clotting hormones to artery contractions and has been implicated in lowering your risk of heart disease and inflammation, along with slowing cognitive decline in older adults and helping you fight off anxiety and depression. It’s also vital for your eye health. Fatty fishes such as wild salmon and bluefin tuna are a primary source, along with some nuts (walnuts) and seeds. It can also be consumed via a supplement, but you need to be careful not to take too much, as that can carry the risk of bleeding. To find out more, pull out your sushi menu and click here.

Two new scientific studies provide further evidence that this is a must-have nutrient in your diet. First, regarding your brain health. As part of a healthy diet (the Mediterranean or the MIND diet, for example) we know that the Omega-3 in fish can help lower your risk of dementia. Now, in a new study published in the journal Neurology, researchers from the University of Texas Health Science Center at San Antonio report that among middle-aged research participants without a history of dementia or stroke, higher levels of Omega-3 fatty acids in their bloodstream were associated with higher scores on abstract reasoning exams as well as larger volumes in the hippocampus regions of their brains, an important finding for maintaining memory. Furthermore, the study found such an association even among those with modest levels of Omega-3 intake (perhaps 2 servings of fish per week). What makes this all the more important is that middle age is when cognitive problems may begin to develop, perhaps even before symptoms appear. Further research is needed to confirm and replicate these findings. However, if enhancing your diet in this way can forestall or even lessen cognitive problems down the road, this would be an important weapon in our fight against later-life dementia. For more on this study of how you can boost your brain, read here and here.

Another recent study published in the Journal of the American Heart Association, reports on the value of Omega-3 fatty acids in lowering your blood pressure. We already know how important it is to maintain your blood pressure at a healthy level. This new study analyzed existing data and came to the determination that consuming about 3 grams daily of Omega-3 fatty acids is the optimal amount for lowering blood pressure, which would be the equivalent of a 4-5 ounce piece of Atlantic salmon. This amount could also be obtained through taking a supplement, and it is thought that for people at high risk of cardiovascular disease, even higher amounts of daily Omega-3 would be beneficial. However, more research needs to be done to confirm this. For more on this study, grab a lemon to squeeze and click here.