Fish: A Brain-Boosting Superfood
Fish predate terrestrial vertebrates and have inspired research and studies across virtually every scientific discipline.
Humans descended from fish, and some species, such as zebrafish, are used as “model animals” to study humans due to remarkable similarities in our genomes (1).
One of the most exciting areas of the research into fish is nutrition. Interest in the nutritional value of fish was accelerated by a study of Greenland Inuit in 1972, where a high-fish diet was significantly correlated with low cholesterol and triglyceride (2).
Since, there have been numerous studies into Omega-3 and Omega-6 fatty acids and their role in overall health and well-being.
Here are some of the many benefits of eating fish.
Omega-3 and Omega-6 Fatty Acids
Omega-3 fatty acids, a type of polyunsaturated fat, have garnered huge attention in recent years due to their numerous health benefits, particularly in terms of their neuro-protective and cardiovascular effects.
The two most biologically active forms of Omega-3 fatty acids are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
The human body can’t synthesize these essential fatty acids, so we must obtain them through dietary sources, such as fish, nuts, and seeds.
Fish is a superb source of fatty acids, but It’s worth mentioning that not all fish are abundant in these compounds – you primarily find it in herring, pilchards, salmon, sardines, sprats, trout, and mackerel. Oily fish are rich in both EPA and DHA, but crucially, they offer a favorable ratio of EPA to DHA, which closely meets our biological needs.
While many plants, fruits, and other foods contain Omega-3 and Omega-6, the fatty acids in fish are highly bioavailable, considerably more so than plant or seed sources (3).
Benefits of Eating Fish
Let’s turn our attention to some of the many benefits of eating fish.
Reduced Risk of Parkinson’s Disease
Omega-3 fatty acids, especially EPA, can reduce inflammation in the brain by inhibiting the production of pro-inflammatory cytokines, such as interleukin-1β and tumor necrosis factor.
Omega-3 helps protect neurons from damage induced by inflammation, which has been implicated in the development of neurodegenerative diseases like Alzheimer's and Parkinson's (4). Inflammation also affects cardiovascular disease, including heart disease and stroke.
Studies in animal models found that EPA and DHA reduce neuronal cell death in animal studies (5, 6). Evidence strongly suggests that Omega fatty acids decrease the risk of neurodegeneration, which is intrinsically important to preventing neurodegenerative diseases such as Parkinson's
Reduced Risk of Alzheimer’s Disease
Similarly to altering Parkinson’s pathogenesis, Omega-3 fatty acids have been associated with a reduced risk of Alzheimer’s.
A study of 131 participants found that those who consumed fish once per week or more had 60% less risk of Alzheimer's disease compared with those who rarely ate fish (7).
Healthline highlights a recent study from 2023, yet to be published, which indicates Omega-3 helps prevent early-onset dementia and also slows the progression of some of its complications, such as retinal deterioration.
Similarly to Parkinson’s, these effects are attributed to Omega fatty acids’ antioxidant, anti-inflammatory and neurotrophic properties.
Supporting Brain Health and Function
DHA is a critical component of cell membranes in the brain, particularly in neurons.
Adequate levels of DHA promote membrane fluidity, improving cognitive function and improving vision and eyesight (8).
Omega-3 supports brain health as soon as the fetus begins developing in the womb, and studies have revealed that pregnant women who consume high quantities of oily fish may give birth to healthier babies (9).
Medical News Today cites that mothers who ate oily fish were more likely to give birth to children with “higher scores in tests of mental and social ability.”
Cardiovascular Benefits
Omega-3 fatty acids, particularly EPA and DHA, have been shown to effectively lower blood triglyceride levels, which is a major risk factor for cardiovascular disease.
They achieve this by reducing the liver's production of triglycerides and increasing the clearance of these fats from the bloodstream (10). These mechanisms also lower blood pressure by relaxing blood vessels and reducing inflammation.
Additionally, Omega-3 fatty acids can inhibit platelet aggregation, reducing the likelihood of blood clot formation, which can cause heart attacks and strokes (11).
N-3 polyunsaturated fatty acids (PUFA), including Omega-3s, have even been linked to a lower likelihood of heart arrhythmias and cardiac arrests (12).
Other Beneficial Compounds in Fish
While Omega-3 hugs the limelight, fish are rich in B vitamins and vitamins A and D.
Moreover, they’re abundant in minerals, including zinc, calcium, iodine, iron, and selenium.
Research into other types of seafood, including sea squirts from the Ascidiacea class, has revealed other intriguing compounds. For example, one study cited by SciTechDaily found that Plasmalogens present in these organisms reduced the effects of aging in mice.
Remarkably, the compound increased mice's cognitive performance, and they even grew thicker, glossier hair than those who weren’t introduced to plasmalogens (13).
There is still much to learn about fish, seafood, and their health benefits.
Upping your consumption of oily fish is one thing you can do to improve your overall health for the present and for the future.
Conclusion
There is still much to learn about fish, seafood, and their health benefits.
Fish is a rich source of high-quality protein, Omega-3 fatty acids, and essential vitamins and minerals.
Incorporating fish into one's diet can help improve cardiovascular health, support brain function, promote healthy eyesight, and potentially reduce the risk of developing chronic diseases such as Alzheimer's and certain types of cancer.
Upping your consumption of oily fish is one thing you can do to improve your overall health for the present and for the future.
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If you want to learn more about brain health, read this blog here.
References
(2) Covington, M., 2004. Omega-3 fatty acids. American family physician, 70(1), pp.133-140.
