Omega-3 fatty acids—DHA in particular—contribute to a healthy brain. “The brain’s membranes use these fats to improve cellular structure and brain signaling, which translates into better cognitive function,” says Vasanti Malik, ScD, a research scientist in the Department of Nutrition at the Harvard T.H. Chan School of Public Health. DHA also quells chronic inflammation that can harm brain cells and lead to cognitive decline.
Fish is the top source: Eating fatty fish (like salmon, sardines, mackerel, or trout) once a week can help slow cognitive decline and reduce Alzheimer’s risk, research suggests. You can also get omega-3s from walnuts, chia seeds, flaxseed, and hempseed.
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