Omega-3s for Brain Health

[AARPRachelA]

Your brain needs a certain amount of fat to function properly. Fats provide energy, help the body absorb essential vitamins, and protect nerve cells and connections. But there are good and bad fats, and too much of the wrong kind throws a monkey wrench into the works, speeding the formation of beta-amyloid plaques. Omega-3 is good fat.

According to new research, cold-water fish is the number one brain-healthy food. To survive in the cold water, the fish need a high concentration of fat, which is why they are full of omega-3 fatty acids 🐟 Besides fish, there are lots of yummy ways to add omega-3 fatty acids to your diet. How do you ensure your brain is getting beneficial omega-3s?

For ideas for prepping your pantry and fresh ways to cook at home, go to Brain-Healthy Home Cooking.

[f585753s]

Try Aldi's food store for fresh never frozen Wild Trout Salmon.  It's truly delicious.  Good flavor I'll never eat farm raised again.

[jw5013387]

I shop at Aldi but it’s rare that my stores in south NJ carry actual wild caught salmon. Usually, it’s Atlantic salmon which is farmed. Occasionally they have had wild caught Alaskan salmon

[candyl230279]

It’s pretty expensive to buy fresh wild-caught salmon, so we have it rarely. I’m not fond of sardines, but when mixed with tuna for a croquet or salad, it becomes quite bearable, so that’s what I do most of the time. My hubby is easy - he loves canned salmon.

[AARPRachelA]

I forgot about tinned fish, thanks for reminding me @candyl230279! 

[cn8777]

Use flaxseed in your diet, it has the omegas. I have it in my homemade pancakes and waffles! Yum!!

[jw5013387]

I’m a nurse & remember being in an MD educational class in the 90s where the subject was the crucial nutrients in fresh fish needed for brain health, especially in a developing fetus. One of the MDs was from India & related how one village was said to always test higher in IQ & that supposedly it was because their diet consisted mainly of fish.

I was also told almost 30 years ago, when given a salmon recipe, to always use fresh wild caught salmon & never farmed salmon. I’ve stuck with that suggestion & frequently order wild caught Alaskan salmon from Sea Bear…it costs more but to me it’s healthier & better tasting. If I’m being very lazy, I may just mix a pouch of wild salmon in with a serving of Mac & cheese.

I really have increased the amount of fresh fish in my diet. I’ve also noticed that when I’m eating more salmon, etc, my joint pain seems to ease up.

I do supplement with fish oil capsules but not as much as previously since a cardiologist told me that the omegas in fresh fish are superior to the capsules.

I like to use different herbs when baking my fish, since I really don’t use salt.

[LindaB75051]

I am looking for the best place in Eureka to buy smoked salmon.  In small amounts. Incidentally can you freeze smoked salmon?  I am looking forward to your advice.

[AARPRachelA]

I'm not sure about the best place in Eureka to buy smoked salmon, but best of luck with that @LindaB75051! You can freeze smoked salmon, but you need to repackage it. I recommend layering - line a container with parchment paper, place two slices of smoked salmon on paper, top with parchment paper, and keep layering. It's best to not leave it in the freezer for longer than 2 months because it loses the smokey flavor.

[2Papa]

It’s easy you guys.  1000mg fish oil capsules daily contains 300 mg omega 3s.  Good for your brain, heart, and eyes.  You should grab some.

[jw5013387]

Sounds easy but the omegas from fresh fish are actually better.

[DonnaH707543]

I am vegetarian, and I'm having a hard time finding an Omega-3 supplement that doesn't contain animal products or animal by-products.

Any suggestions?

[ldzinr]

I recommend Vegetology, a UK company, that has a supplement called Opti3. Two capsules provide 835mg of omega-3’s from micro algae, 300mg EPA, 500mg DHA, and 200iu plant-based D3. I order online from the US, directly from Vegetology’s website. 

[AARPRachelA]

I'm not sure about supplements @DonnaH707543, but these vegetarian foods are rich in alpha-linolenic acid (ALA), one of the essential omega-3s:

• walnuts
• beans
• flaxseeds and chia seeds

For supplement options, I recommend speaking with your doctor.

[jw5013387]

Right! I forgot about these….I like to add walnuts to my oatmeal, yogurt & cottage cheese.

[DonnaH707543]

Thanks! 🌷

[AARPRachelA]

I hosted a dinner party last night, and for appetizers, I made these Smoked Salmon Crackers using bite-sized crackers 😋 I also squeezed some lemon juice on and topped them with a bit of dill. They were tasty and packed with good nutrients!

[jw5013387]

That sounds yummy!
Definitely have to try it….nice change from smoked salmon & cream cheese.

[AARPRachelA]

They were very tasty @LindaB75051 and @jw5013387! The crackers got soggy from the cottage cheese, so I'd use different ones next time. Or I'd use farmer's cheese instead, which is a variant of cottage cheese but it's firmer.

[LindaB75051]

Rachel, that sounds yummy and good for us