A study in a recent issue of Neurology demonstrated a connection between omega-3 fatty acid levels and brain volume in older women. Those with higher amounts of omega-3 in their blood also had more brain and hippocampal volume. The hippocampus is the area of the brain that's responsible for memory, thus directly affected by Alzheimer's.
Omega-3s are divided into three types of fatty acids: ALA (alpha-linolenic acid), DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). It's common for people to reference fish as a way to add omega-3 fatty acids to your diet. A lot of seafood, such as salmon, tuna, oysters and halibut, is high in omega-3s. But to get more omega-3 fatty acids in your life through other foods, try out some of the options on the shopping list below.
For the refrigerator:
- Parsley
- Kale
- Mint
- Watercress
- Brussels sprouts
- Eggs
- Milk (regular and soy)
- Fortified juice
- Yogurt
- Margarine
For the pantry:
- Flour tortillas
- Walnuts (nut and oil)
- Pumpkin seeds
- Bread
- Cereal
- Crunchy oats
- Peanut butter
- Pasta
- Oatmeal
- Flour
- Flaxseed (grain and oil)
- Cod liver oil
- Rapeseed oil
- Mustard oil