For many years, people have touted the health benefits of eating fish. From improving heart health to reducing inflammation, fish have been shown to be a valuable addition to any diet.
However, a new study suggests that consuming fish may also improve memory retention.
What the Study Found
The study conducted at the University of Illinois examined the diets of 541 participants who were over 65 years old.
Researchers found that those who consumed fish at least once a week had better memory retention and a larger volume of gray matter in their brains than those who did not consume fish regularly.
Gray matter refers to the tissue in the brain that is responsible for processing information, and a decrease in gray matter is often associated with age-related memory decline.
The Role of Omega-3 Fatty Acids
The researchers believe that the omega-3 fatty acids found in fish are responsible for these memory and brain benefits.
Omega-3 fatty acids are essential nutrients that the body can’t produce on its own, meaning it must be obtained through the foods we consume. Consuming fish, especially fatty fish such as salmon and mackerel, is one of the best ways to get these beneficial fatty acids.
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Fish intake linked to better memory
Omega-3 fatty acids have been shown to improve cognitive function and may reduce the risk of developing dementia and Alzheimer’s disease.
Additionally, they have anti-inflammatory properties and may reduce the risk of heart disease, stroke, and other chronic illnesses.
Other Foods That Contain Omega-3s
If you’re not a fan of fish, or if you’re looking for alternative sources of omega-3 fatty acids, there are several other foods you can incorporate into your diet:.
- Chia seeds
- Walnuts
- Flaxseeds
- Soybeans
- Spinach
- Cauliflower
- Brussels sprouts
However, it’s important to note that the omega-3 fatty acids found in fish are more easily absorbed by the body than those found in plant-based sources, so you may need to consume a larger amount of these other foods to get the same benefits.
How to Incorporate More Fish Into Your Diet
If you want to start incorporating more fish into your diet, but you’re not sure where to begin, here are a few ideas:.
- Bake or grill salmon and serve it with a side of vegetables for a healthy and delicious meal.
- Make a tuna salad sandwich using canned tuna.
- Add shrimp to pasta dishes or stir-fry.
- Try making fish tacos using tilapia or cod.
- Add canned salmon to a salad for a protein boost.
- Make a seafood chowder using a variety of seafood such as clams, mussels, and shrimp.
Final Thoughts
While more research is needed to fully understand the link between fish consumption and memory retention, this study provides further evidence of the importance of a healthy diet in maintaining cognitive function as we age.
Whether you choose to incorporate fish or plant-based sources of omega-3 fatty acids into your diet, you’re doing your brain and body a favor by making a conscious effort to eat well.
