As we move from our youthful years of the 20’s we see
changes in all aspects of life. I look at things I do now, things I would have
smiled at my mother for doing 20 years ago.
I remember my mom’s grocery store visits becoming more frequent in one
week because she forgot something. Or my mom would forget a really important
birthday, like mine. Well, here’s the
irony of aging….I’m doing the same things. I am just a little more forgetful
than I was in my 20’s and find myself saying “Hmmm, where did I put that?” There
are years of scientific study on a particular natural supplement that can alter
our memory destiny and slow down some of the expected signs of aging.
DHA (docosahexaenoic acid) is a fatty acid found in the meat
of cold-water fish, including mackerel, herring, tuna, halibut, salmon, cod
liver, whale blubber, and seal blubber.
The omega-3 fatty acid docosahexaenoic acid (DHA) is crucial for the
healthy structure, function and the signaling system of the brain. DHA helps
promote nervous system development and optimal memory function. DHA plays a key role in the development of eye and nerve
tissues and may also reduce the risk of heart and circulatory disease by
decreasing the thickness of the blood and lowering blood levels of
triglycerides.
Low levels of DHA have been linked with:
Memory loss
Autism
Mood swings
Dyslexia
ADHD
Anger/ hostility
Night vision/ peripheral vision
Depression and suicidal behavior
These days, most Americans are getting less DHA into their
diets than ever before, mostly due a recent change in the cattle
industry--cattle are now fed on grain rather than grass, which lower the levels of
DHA in the meat. Because your body can't adequately synthesize this nutrient,
you need to make sure you get plenty of DHA in your diet. Unfortunately, may
dieters cut these very foods out of their diets as part of a weight control
plan. Vegans and vegetarians are also at risk for severely low DHA levels.
Fish contains large amounts of DHA, but you'd need to eat it
several times a week if you're not eating red meat, poultry, milk or eggs.
However, a daily fish oil or cod liver oil supplement can
supply adequate amounts of DHA fatty acid.
There has been particular recent
interest in the beneficial effects of omega-3 oils on neurological function and
brain protection. For instance, a number of studies have shown that higher
intakes of omega-3 oils significantly reduce the incidence of Alzheimer’s
disease as well as vascular dementia, and improve quality of life and memory in
those affected by dementia. Evidence suggests that adequate DHA intake
may help prevent age-related memory decline and Alzheimer’s disease
In 2 studies, (Chicago and Rotterdam ) researchers found a 60% reduction in the incidence of
Alzheimer’s disease in those eating at least one fish-containing meal a week.
People with Alzheimer’s disease
have dramatically lower levels of DHA in the neurons of their hippocampus, an
area of the brain severely affected in the disease. This area is vital to creating
recent memories (so-called working memory or declarative memory).
DHA
supplementation not only improves memory in cases of Alzheimer’s disease but
has also been shown to improve age-related memory loss as well.
What is the
difference between EPA’s and DHA? Most Omega
3’s have much higher concentrations of EPA, mainly because it is less expensive
to manufacture and has a less fishy odor than DHA. Yet, studies have shown that
most of the neurological benefits of omega-3 oils are derived from the DHA component
rather than the EPA component.
DHA in combination with EPA are
both essential for healthy hearts and
brains. This combination is helpful for a variety of conditions, including heart
disease, asthma, cancer, painful
menstruation, hay fever, lung disease, lupus and certain kidney diseases. EPA and DHA are
also used in combination for high
cholesterol, high blood pressure, psoriasis, rheumatoid arthritis, bipolar disorder,
certain inflammations of the digestive
system (ulcerative colitis) and preventing migraine
headaches in teenagers.
How much DHA should I take? Healthy adults should consume 240-1,000 mg of
DHA daily to protect their cognitive and neurological health. While many adults
already consume omega-3 oil supplements containing both DHA and EPA, DHA
standalone products allow those seeking higher DHA/EPA ratios to customize
their intake according to their unique health concerns.
How do you get more omega-3 fatty acids in your diet? The best sources of DHA are lean red meats,
poultry, milk, fish, tuna salad and eggs. For example, three ounces of Atlantic farmed salmon
has1230 mg of DHA. One cup of tuna salad has 113 mg of DHA and one large egg
has 19 mg of DHA. Oily fish,
such as mackerel, herring, salmon, trout, sardines, pilchards, are the richest
dietary source of EFAs, containing 10 to 100 times more DHA than non-marine
food sources such as nuts, seeds, whole grains and dark green, leafy
vegetables. Those who follow a strict vegetarian diet are most likely to have a
low DHA level. The only rich vegetable source of DHA is algae.
I’ve put together this quick DHA shopping
list to help you remember the next time you visit The Healthy Grocer.
Salmon Kale
Flaxseed Sardines
Parsley Pumpkin Seeds
Tuna (fresh) Spinach
Walnut Oils Grape
Seed Oil
Walnuts Cod Liver Oil
Brussels
sprouts Supplements
I know I’ll
be increasing my DHA intake. I look
forward to remembering all the little things again! Just think how much time I’ll save looking
for my eyeglasses or car keysJ
- Mona Claypoole, Director of Marketing and
Wellness Support
