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Do Omega-3 fatty acids boost brain function?

DHA is a form of Omega-3 fatty acids that has multiple roles in neural function within the brain and may benefit cognitive function. The brain is 60% fat, of which DHA is one of the most important components. Very few of us eat oily fish on a regular basis, which is a great source of Omega-3 fatty acids.

The question is, if our diet is low in Omega-3 fatty acids, will eating more sources of Omega-3 fatty acids improve cognitive function? Recent research suggests that ingesting 1.2 g of DHA over a 6-month period boosted cognitive function in healthy adults. Far more research is required before definitive guidelines can be made however, including food sources of Omega-3 fatty acids in your diet is recommended.

Examples of good sources of Omega-3 fatty acids

Food source (85g serving)

EPA (g)

DHA (g)

Amount providing 1 g of EPA + DHA

 

Herring

Sardines

Salmon

Trout

Tuna (canned)

1.06

0.45

0.28

0.40

0.20

0.75

0.74

0.60

0.44

0.54

42g

70g

70g

100g

115g

 

Top tips on how to include oily fish into your diet – Aim to eat 2-4 portions of oily fish a week