This is an easy way to support your brain health.

The sooner you take action to support a healthy brain function the better it is. In the following study 2313 participants had their brains scanned using MRI and re-scanned 5 years later (Virtanen JK, et.al., 2013).

Blood plasma was also measured for fatty acid content. The researchers found that a higher long-chain omega-3 fatty acid content was associated with better white matter grade and with lower prevalence of subclinical infarcts.

White matter grade on magnetic resonance imaging (MRI) is a way to evaluate the risk for dementia, stroke and disability (Kuller LH, et.al., 2007). This is also interesting. When omega-3 fatty acid concentrations are low, B vitamin treatment has no effect on cognitive decline, but when omega-3 levels are in the upper normal range, B vitamins interact to slow cognitive decline (Oulhaj A, et.al., 2016).

It used to be healthy to eat fish. The fish itself and more specifically the omega 3 fat in fish is still healthy, but the problem now is that fish is full of contaminants. Contaminated fish is not healthy, and that's most likely why some research on fish consumption does not show health benefits.

We do however need omega 3 fatty acids, they are especially important for the brain. A good quality fish oil tested for contaminants with high amounts of EPA and DHA, the active ingredients in fish oil, is an easy way to increase omega 3 fat intake without being exposed to a lot of toxins.

References

Kuller LH1, Arnold AM, Longstreth WT Jr, Manolio TA, O'Leary DH, Burke GL, Fried LP, Newman AB, White matter grade and ventricular volume on brain MRI as markers of longevity in the cardiovascular health study.Neurobiol Aging. 2007 Sep;28(9):1307-15.

Oulhaj A1, Jernerén F2, Refsum H2,3, Smith AD2, de Jager CA4, Omega-3 Fatty Acid Status Enhances the Prevention of Cognitive Decline by B Vitamins in Mild Cognitive Impairment.J Alzheimers Dis. 2016;50(2):547-57.

Virtanen JK, Siscovick DS, Lemaitre RN, Longstreth WT, Spiegelman D, Rimm EB, King IB, Mozaffarian D.Circulating omega-3 polyunsaturated fatty acids and subclinical brain abnormalities on MRI in older adults: the Cardiovascular Health Study. J Am Heart Assoc. 2013 Oct 10;2(5):e000305.