Eating fish twice a week can improve sleep quality and IQ scores.
Several studies have found that people who eat fish at least once a week have high IQ, improved cognitive abilities, and verbal abilities. Researchers found that this could be because of the omega-3 – essential fatty acids found in many types of fish.
Fish is a great source of lean protein. It is low in saturated fats and rich in vitamins and minerals. However, it is the presence of omega-3 fatty acids in fish that makes it excellent brain food.
Omega – 3 Fatty Acid in Fish
Fishes like salmon, tuna, and sardines contain a high level of omega-3 fatty acids. The two fatty acid components of omega-3 fatty acids – EPA and DHA have powerful anti-inflammatory functions. These two components are very crucial for brain development throughout all stages of life.
Omega-3 Fatty Acids and brain function
Omega-3 fatty acids support brain development and brain function while protecting it from degeneration. Studies found that omega-3 fatty acids can facilitate communication between neurons, and aid in the growth of brain tissues. It further boosts cognition and memory.
Researchers found that people whose diets are deficient in omega-3 fatty acids, tend to experience problems in learning and retaining. They have a lower level of DHA in the blood which can accelerate brain aging. They are also more likely to encounter neuropsychiatric and neurodegenerative disorders.
Thus, it is very important to ensure kids, as well as adults, are getting enough Omega-3 fatty acids in their diet. Eating fish is one way to do that!
7 ways how eating fish can improve intelligence
Fish supports the development of young brains
Omega-3 fatty acids are very crucial in the early stages of a child’s life as it supports their brain development and cognitive abilities. Studies have found that children who are introduced to omega-3 fatty acids early in their life perform better in their tests. The DHA in Omega-3 fatty acids can also result in fewer behavioral problems and better social skills among young children.
Fish for the foetus
Studies revealed that the intake of fish rich in Omega-3 fatty acids in pregnant mothers has a direct effect on the foetus’s brain development. It promotes brain cell growth and strengthens the brain membranes in the growing fetus. And as we know that the brain develops the most at an early age, hence supporting it with the right nutrition can work wonders.
Fish can prevent memory loss
Several studies have found that the consumption of fish is associated with improved memory function. This is because of the Omega-3 fatty acids found in fish. Our brain is made up of 60 percent fats. Omega-3 fatty acids help build these brain cells which aids in memory function. In addition to that, research also revealed that consuming fish with high Omega-3 content can prevent memory loss, Alzheimer’s, and dementia.
Fish can improve Sleep
Disturbed sleep is one of the biggest troubles in the world today. Children as well as adults are suffering from sleep issues. Studies have found that adding fish rich in omega-3 to their diet can result in better sleep. In children, omega-3 is found to result in fewer wake-up episodes and 58 minutes more sleep every night. While in adults, omega-3 is found to improve sleep apnea.
Fish can ease depression
Mental health issues like depression and anxiety are very common today, not only among adults but among young children too. And the link between such mental health issues and poor cognition is well established. A review of several clinical studies has concluded that adding fish rich in omega-3 fatty acids to the diet can result in improved symptoms of depression. This may be because of the anti-inflammatory actions of omega-3 fatty acids. It further enhances the regulation of serotonin and dopamine transmission, the happy hormones in your body.
Fish can prevent neurological conditions
A deficiency of omega-3s in the diet can lead to neurological conditions. Studies found that a diet lacking in these essential fatty acids can increase the risk of several neurological conditions, including depression, bipolar disorder, anxiety, ADHD, Alzheimer’s disease, and dementia. Studies have shown that adequate levels of DHA and EPAs are associated with protection against anxiety and PTSD (post-traumatic stress disorder).
Fish can reduce the symptoms of ADHD
Several studies have found a link between lower levels of EPA, DHA, and ALA to an increased risk of ADHD. Adding omega-3 to a child’s diet at an early age can help prevent ADHD in children. It further improves sleep quality, memory function, concentration, and brain power in young children. It is well established that a lack of sleep in children can result in cranky, off-beat, and anti-social behavior. Omega-3s can improve their sleep routine and improve their social behavior.
Having super functional brain power is one thing that everyone wants. And Omega-3 can help you in achieving that. Though there are many supplements that claim to meet your omega-3 requirements, Ayurveda always recommends getting the nutrients directly from the food.
Some fishes are very rich in Omega-3 fatty acids and adding them to your diet can help in boosting your memory and brain function. In addition to fish, nuts, seeds, and plant oils are also rich in Omega-3 fatty acids. Flaxseeds, chia seeds, soyabean oil, or walnuts are excellent choices.
[…] foods rich in Omega-3 Fatty Acids, such as flaxseed, chia seeds, soybean, and walnuts. Omega-3 fatty acids are crucial for children’s brain health, improving sleep quality, and reducing the symptoms of […]