In the News: You can cut your memory loss by up to a quarter with three oily fish meals a week
New research published in the medical Journal Neurology suggests that eating oily fish three times a week can cut the risk of memory loss and stroke by up to a quarter. Scientists found that eating fish three times a week led to a reduction in harmful brain lesions that can trigger Alzheimer’s disease and stroke. They also found that baking or steaming fish is more beneficial for brain health than fried fish and chips.
The omega 3 fatty acids found in fish oils may help reduce inflammation of the brain and play a vital part in brain development and nerve cell regeneration. In the study 3,660 volunteers aged 65 and older were given brain scans to determine whether their brains had small lesions, known as silent infarcts, that can cause loss of thinking skills, stroke or dementia. Five years later scans were performed again on 2,313 of the participants who were also given questionnaires about the amount of fish in their diets. Researchers discovered that it was the people who ate steamed, grilled or baked oily fish three times or more a week that had a reduced risk of brain lesions, but even eating only one serving of fish per week led to a 13 per cent lower risk. Although eating steamed, grilled and baked fish seemed to protect against memory loss and stroke the same results were not found in people who ate traditional fried fish.
It is thought the oily fish seems to have a more protective effect because of the omega-3 fatty acids EPA and DHA that they contain. The types of fish that contain high levels of DHA and EPA nutrients include tuna, salmon, mackerel, herring, sardines, and anchovies. (Also see Resources Page X for a high level EPA/DHA supplement called Omega 3 Plus)