On the first of each month Brooke Douglas of Nutrition Authority sends a guest post to help keep us abreast of nutrition related subjects. Check out her web site at : www.NutritionAuthority.com
Fish oil seems to be promoted for everything from improving serum triglycerides and cardiovascular risk to joint health recently. In the news a lot in the last few weeks has been fish oil and a diet high in fish for prevention of dementia. Here is Brooke’s take on the subject.
Is It True That Dementia, Alzheimer’s Can Be Avoided By Diet Changes?
Research findings have been building for some time to suggest that what you eat may help determine your risk of developing dementia or Alzheimer’s. Now, three studies published almost simultaneously point to the same conclusion: People who regularly eat fish are at much less risk for either condition. Add a daily dose of fruits and vegetables as well as plant or marine sources of omega -3s (including supplementing with fish oil) and your risk might drop even lower!
British Findings on Fish. A prominent study reported in the American Journal of Clinical Nutrition, was led by British researchers. They examined the link between seafood consumption and cognitive skills in more than 2,000 elderly Norwegians and found that as fish intake increased, the risk of cognitive decline decreased. Results of cognitive function tests revealed that the highest scores occurred in people who ate about six ounces of fish twice a week.
Dutch Study of Omega-3s. In a second study in the same journal, Dutch researchers reported on men and women in their 50s and 60s. Those who had the highest blood levels of omega-3 fats (the main fat in fish) showed 60-70% less decline in speed-related cognitive functions over three years compared to those with lower blood levels of omega-3s.
France Favors Fruit and Vegetables. A third study, published in a recent issue of Neurology by French researchers, found three additional dietary components that might reduce risk of dementia: fruits, vegetables and plant sources of omega-3s, such as walnuts and canola oil. The researchers looked that the diets of more than 8,000 men and women over age 65 and noted how many of them developed dementia or Alzheimer’s over the next four years.
The researchers found that daily consumption of fruits and vegetables and regular intake of omega-3 supplements or omega-3 rich oils (canola and walnut) were linked to less incidence of dementia, while weekly consumption of fish or fish oil supplements was linked to fewer cases of Alzheimer’s.
Worldwide evidence has been mounting that diet influences the risk of developing one of these dreaded cognitive conditions. While these three studies were observational – instead of clinical trials that would have carried more weight – they were unanimous in their findings on fish. Why wait for more evidence?
All current recommendations for healthful eating – from the Dietary Guidelines to those from the American Heart Association and the American Cancer Society – emphasize eating more fruits, vegetables, fish, nuts and canola oil over corn or ’vegetable’ oil. These latest studies provide more compelling reason to follow more healthful eating advice.
My mom is 83 years old with Dementia. I think each country has certain tips I can implement to improve my moms diet. I’m not sure adding these foods to her diet will reverse the dementia, but hopefully they can at least slow it down some.
I am just concerned about the main source of Omega 3 which is the liver of fish. as you can see, fishes can accumulate mercury and pcb. `:;
Good for Joanne! She has done her homework.
Although please keep in mind….moderation not deprivation, therefore we never want to start the negative practice of demonizing one food (one ESSENTIAL food).
Omega-6 fatty acids are considered essential fatty acids: They are necessary for human health but the body can’ t make them — you have to get them through food. Along with omega-3 fatty acids, omega-6 fatty acids play a crucial role in brain function as well as normal growth and development. Also known as polyunsaturated fatty acids (PUFAs), Omega 6 fats help stimulate skin and hair growth, maintain bone health, regulate metabolism, and maintain the reproductive system.
A healthy diet contains a balance of omega-3 and omega-6 fatty acids. Omega-3 fatty acids help reduce inflammation, and some omega-6 fatty acids tend to promote inflammation (not good). Unfortunately, the typical American diet tends to contain 14 – 25 times more omega-6 fatty acids than omega-3 fatty acids.
The Mediterranean diet, on the other hand, has a healthier balance between omega-3 and omega-6 fatty acids. Many studies have shown that people who follow this diet are less likely to develop heart disease. The Mediterranean diet does not include much meat (which is high in omega-6 fatty acids and Omega 9 fatty acids) and emphasizes foods rich in omega-3 fatty acids, including whole grains, fresh fruits and vegetables, fish, olive oil, garlic, as well as moderate wine consumption.
However it is good to keep in mind that there are several different types of omega-6 fatty acids, and NOT ALL promote inflammation. Most omega-6 fatty acids in the diet come from vegetable oils as linoleic acid (LA). Be careful not to confuse this with alpha-linolenic acid (ALA), an omega-3 fatty acid. Linoleic acid is converted to gamma-linolenic acid (GLA) in the body. It is then further broken down to arachidonic acid (AA). GLA can be gotten from several plant-based oils including evening primrose oil (EPO), borage oil, and black currant seed oil.
Gamma-linolenic acid (GLA) may actually reduce inflammation. Much of the GLA taken as a supplement is converted to a substance called DGLA that fights inflammation. Having enough of certain nutrients in the body (including magnesium, zinc, and vitamins C, B3, and B6) helps promote the conversion of GLA to DGLA.
For general health, there should be a balance between omega-6 and omega-3 fatty acids. The ratio should be in the range of 2:1 – 4:1, omega-6 to omega-3. The average diet provides plenty of omega-6 fatty acids, so supplements are definitely not necessary.
I need an assistant, does Joanne need a job?
Thanks for your smart and accurate reply Joanne!
If you want to increase omega 3s, canola is not the way to go. It’s highest in omega 9s, second in omega 6s, and a little omega 3. It’s definitely better than other seeds oils, but it’s hardly a good oil to consume. It doesn’t have the omega 3s DHA or EPA, which are chronically lacking in the American diet.
While walnuts contain some omega 3s, they mostly contain linoleic acid, an omega 6. Again, no DHA or EPA.
Since omega 3s compete with omega 6s for enzymes and placement within tissues, omega 6 consumption must be less than 4 percent of the overall diet. A ratio of 2:1 omega 6 to omega 3 is desirable, but the average American diet consumes 15:1 to 20:1.
And this doesn’t even address the lack of EPA and DHA. The body can create these from the omega 3 ALA, but there’s a very poor conversation rate.
If you want to boost cellular omega 3, fish oils containing EPA and DHA are necessary, or consume pasture-raised livestock and wild-caught fish. Any livestock or fish fed grain will be higher in omega 6s. You must also strictly limit the consumption of omega 6 fatty acids, which are found everywhere is our food supply because of the high reliance on subsidized grains and their oils.