Top 15 Omega-3 Rich Foods for Brain Health
by Susan Kaboly for Examiner:
The Brain Health Fair presented by the American Academy of Neurology recently offered up its brightest doctors for sit-in seminars and newest information on brain health and common health issues at the Vancouver Convention Centre. One of their most popular topics was Alzheimers and Dementia which are two of the most quickly rising health issues in not only seniors but those even in their 40s. Prevention is of utmost importance when it comes to brain health.
Do you have the following issues? Dr. Axe who recently presented on the Dr. Oz show thinks these are a clue to what is missing in your body and diet.
Inflammation (sometimes severe)
Higher risk for heart disease and high cholesterol
Digestive disorders
Allergies
Arthritis
Joint and muscle pain
Mental disorders like depression
Poor brain development
Cognitive decline
Perhaps it may be linked to not having enough omega-3s in your diet and too many omega-6s? So many people do and blame it on the rain as it's said or take medications and ignore their problems. An easy solution is awaiting you.
According to Dr. Axe, "omega-3s are “essential” fatty acids because the body isn’t capable of producing them on its own...there are actually three different types of “omega-3s”: ALA (alpha-linolenic acid), DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). The preferred sources are DHA and EPA, the kinds found in seafood sources like salmon and sardines. ALA, on the other hand, is found in some plant foods, including certain nuts and seeds, as well as high-quality cuts of meat like grass-fed beef." Therefore, we must rely on omega-3 foods in our diet to supply these extremely beneficial compounds.these are the top 15:
What Are the Best Omega-3 Foods? (percentages based on 4,000 milligrams per day of total omega-3s):
Mackerel: 6,982 milligrams in 1 cup cooked (174 precent DV)
Salmon Fish Oil: 4,767 milligrams in 1 tablespoon (119 percent DV)
Cod Liver Oil: 2.664 milligrams in 1 tablespoon (66 percent DV)
Walnuts: 2,664 milligrams in 1/4 cup (66 percent DV)
Chia Seeds: 2,457 milligrams in 1 tablespoon (61 percent DV)
Herring: 1,885 milligrams in 3 ounces (47 percent DV)
Salmon (wild-caught): 1,716 milligrams in 3 ounces (42 percent DV)
Flaxseeds (ground): 1,597 milligrams in 1 tablespoon (39 percent DV)
Tuna: 1,414 milligrams in 3 ounces (35 percent DV)
White Fish: 1,363 milligrams in 3 ounces (34 percent DV)
Sardines: 1,363 milligrams in 1 can/3.75 ounces (34 percent DV)
Hemp Seeds: 1,000 milligrams in 1 tablespoon (25 percent DV)
Anchovies: 951 milligrams in 1 can/2 ounces (23 percent DV)
Natto: 428 milligrams in 1/4 cup (10 percent DV)
Egg Yolks: 240 milligrams in 1/2 cup (6 percent DV)
With such a variety of options you can start eating your omega-3s today!