The omega-3 are essential fatty acids that are indispensable for the proper functioning of the human body. They cannot be produced by the body and must therefore be obtained from the diet. Many foods contain omega-3s, including fatty fish such as salmon, mackerel and tuna, as well as nuts and seeds. Omega-3s are particularly important for brain health and can have many cognitive and neurological benefits. In this article, we look at the brain health benefits of eating vegan omega-3s and how to include omega-3 rich food sources in your diet.
The Cognitive Benefits of Omega-3
Omega-3s have been studied for their potential cognitive benefits. The fatty acids EPA and DHA, found in omega-3s, are particularly important for brain health. Studies have shown that people who consume adequate amounts of EPA and DHA have better cognitive function, such as memory, attention, problem solving and decision making.
A study published in the journal Nutrients examined the effects of omega-3 supplementation in older adults. Participants received either a placebo or an omega-3 supplement for six months. Results showed that participants who received the omega-3 supplementation showed significant improvement in short-term memory compared to the placebo group. The researchers concluded that omega-3 supplementation may help improve memory in older adults.
Another study, published in the journal Frontiers in Aging Neuroscience, examined the effects of omega-3 supplementation in adults with mild cognitive impairment. The results showed that participants who received omega-3 supplementation showed significant improvement in episodic and working memory compared to the placebo group. The researchers concluded that omega-3 supplementation may help improve cognitive function in adults with mild cognitive impairment.
Neurological benefits of omega-3
Omega-3s have also been studied for their potential neurological benefits. The fatty acids EPA and DHA are essential for brain health and may help reduce the risk of neurodegenerative diseases such as Alzheimer’s disease and dementia.
A study published in the Journal of Alzheimer’s Disease examined the effects of omega-3 supplementation in people with mild to moderate Alzheimer’s disease. Omega-3s may help prevent Alzheimer’s disease and dementia
Alzheimer’s disease is the most common form of dementia, characterized by loss of memory and other cognitive functions. Studies have shown that omega-3s may help prevent Alzheimer’s disease and dementia.
A study published in the journal JAMA in 2010 followed more than 2,000 elderly people for four years. The results showed that those with the highest omega-3 intake had a 40 percent reduction in the risk of developing dementia. In addition, another study published in 2014 showed that those with higher omega-3 intake had higher brain volume, which is an indicator of brain health.
Omega-3s may also help reduce the risk of depression
Depression is a mood disorder that can have serious consequences on quality of life. Omega-3s may help reduce the risk of depression. In fact, studies have shown that people who have a high intake of omega-3s have a lower risk of developing depression.
A 2011 study published in the journal Brain, Behavior, and Immunity followed more than 1,000 mentally healthy people for five years. The results showed that those with the highest omega-3 intake had a 28% lower risk of developing depression.
Omega-3s may help improve sleep quality
Sleep is important for overall health, and good quality sleep is essential for brain health. Studies have shown that omega-3s may help improve sleep quality.
A 2014 study published in the Journal of Sleep Research followed 362 children between the ages of 7 and 9. The results showed that those with the highest omega-3 intake had better quality sleep. In addition, another study published in 2014 in the journal Applied Physiology, Nutrition, and Metabolism showed that omega-3s may help reduce stress and anxiety, which are factors that can affect sleep quality.
Omega-3s are essential fatty acids that have many health benefits, especially for brain health. They may help prevent Alzheimer’s disease and dementia, reduce the risk of depression and improve sleep quality.
Quality and origin of Omega 3, where to buy it?
Microalgae produce high amounts of EPA and DHA, which are directly bioavailable to the human body without needing to be converted from ALA. Microalgae-based omega-3 supplements are therefore an excellent option for vegans and health-conscious vegetarians, as they provide adequate amounts of EPA and DHA without the need to consume fish, which are unfortunately nowadays often contaminated with heavy metals.
It is important to choose high quality microalgae-based omega-3 supplements to ensure that you get the proper amounts of EPA and DHA. Where to buy them? eChlorial offers Omega 3 vegan extracted from the micro-algae Schyzochitrium.