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Boost Your Brain: The Omega-3 Adventure Your Mind Craves!


Heaven for the brain - The Omega-3's

Ever wondered about the secret ingredient to improving brain health? Say hello to Omega-3s -the superstar nutrients that contribute to cognitive function, mood regulation, and neuroplasticity.

Low levels of Omega-3s have been associated with various mental health issues, including depression, anxiety, and cognitive decline. So let's ensure our daily food intake includes enough Omega 3's.


The Omega-3 Family:

There are three main types of Omega-3 fatty acids: ALA (alpha-linolenic acid), EPA (eicosapentaenoic acid), and DHA (docosahexaenoic acid). ALA is a precursor found mainly plant sources and can be converted into EPA and DHA. This conversion isn't very efficient - only about 5-10% of ALA becomes EPA, and just 2-5% becomes DHA. In regards to cognitive health EPA and DHA are more potent and necessary, however ALA does still contribute to cognitive health and is great for the gut diversity.


What foods contain Omega-3s:

The Scientific Advisory Committee on Nutrition, suggest we aim for 450mg of EPA and DHA combined daily. But where can we find these brain-loving nutrients?

• ALA sources (plant-based Omega-3s):

  •  Flaxseeds

  •  Chia seeds

  •  Walnuts

• EPA and DHA sources (marine Omega-3s):

  • Salmon

  • Mackerel

  • Sardines

  • Trout

  • Seaweed


Recent Research Findings:

Recent studies are showing just how much our brains adore Omega-3s. A 2022 study found that people with more Omega-3s in their blood had [better memory and even bigger brains]! (Tan et al., 2022). Another  2023 study showed that Omega-3 supplements could be a mood-booster for those feeling blue. (Johnson et al., 2023). Fascinating, right? Next time you're munching on some salmon, remember - you're literally feeding your brain power!



 
 
 

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