Women are twice as likely to develop Alzheimer’s disease as men. Research points to factors such as brain changes during menopause or longer female life expectancy. Now, a new study suggests that omega-3 fatty acids could be key to boosting brain health and reducing that risk.
Researchers’ findings
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The analysis of blood samples from 841 people – 306 with Alzheimer’s, 165 with mild cognitive impairment and 370 with cognitive health – revealed that women with Alzheimer’s had less unsaturated fatty acids and more saturated fats than healthy women. According to Dr. Austin Perlmutter, this finding reinforces the hypothesis that higher omega-3 intake may be protective in female brain health.
Omega-3 fatty acids play vital roles: they are part of the structure of cell membranes, help control inflammation and are involved in hormonal health. As the body does not produce them naturally, they must be obtained from the diet. The main sources include salmon, mackerel, nuts, seeds, avocado and vegetable oils.
A natural shield against cognitive decline
Approximately 60% of the brain is made up of fat, and half of that is omega-3. “These nutrients promote the production of neurons, which are essential for memory and learning, as well as strengthening the brain’s immune system against chronic inflammation,” explains dietitian Trista Best. Thus, increasing omega-3 intake could delay cognitive decline and protect against Alzheimer’s disease.
Health guidelines recommend 500 mg of omega-3 per day, which is equivalent to two servings of oily fish per week. For those who do not eat fish, seeds and nuts are effective alternatives, along with supplementation. “This study reinforces the importance of a diet rich in unsaturated fats to keep the brain healthy, especially in women,” concludes Dr. Perlmutter.