Omega-3 fatty acids could be your brain’s missing link regarding brain health. Essential to normal brain function and development at every stage of life, omega-3s — particularly DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) — play pivotal roles in fostering cognitive health.

As you consider ways to enhance your longevity, stave off memory loss and combat feelings of depression, you might be surprised to find that you do not have to eat fish or take supplements to reap the benefits of omega-3s. Other methods and lifestyle changes can optimize your brain health.

Omega-3s are essential for brain, nervous, immune and reproductive function. They help reduce inflammation and keep cell membranes healthy. These fatty acids are crucial for brain formation in developing babies. We need them even more as we age, because life brings stress, and the anti-inflammation qualities of these fatty acids can help us naturally deal with its catabolic effects. 

What you eat and how you sleep, exercise, hydrate and practice breathing to metabolize daily stress and anxiety produce the keys to the longevity of both the body and the mind. Research surrounding omega-3s and their effect on memory and age-related cognitive decline offers mixed results; some studies point to promising links between omega-3 intake and protection against depression and memory loss, while others call for further examination. Longevity and fighting memory loss and depression begin with the basics of health and wellness.

Where Are Omega-3 Fatty Acids?

You can add omega-3s to your diet in several ways, from eating more fish (salmon, tuna, shrimp, etc.) to nuts, seeds and oils such as walnuts, flaxseed and fish oils. Many find supplements an option or fortified foods such as eggs and yogurt to get more of this healthy fatty acid, as it is difficult to obtain the right amount of these “good fats” through normal dietary portions.

Fish High in Omega-3s

Fatty fish such as salmon, mackerel, sardines and trout are excellent sources of these critical fatty acids. You should be looking for low-mercury options. Rest assured that salmon, shrimp, cod and tilapia are safe and healthy choices. By enjoying these types of fish, you are boosting your brain and working toward better heart health, balanced cholesterol levels and improved triglyceride readings. I find a salad with grilled salmon is an excellent sample of a Mediterranean Diet, touted to be high in omega-3s, lean proteins and fruits and vegetables, according to the Cleveland Clinic.

The Mediterranean Diet may help with weight management, heart health and diabetes prevention. It’s also been shown to reduce the risk of adverse pregnancy outcomes and may help protect the brain from Alzheimer’s disease. But what if fish isn’t your thing? No worries. You can also explore plant-based sources of omega-3s, such as chia seeds, flaxseed and walnuts. These are excellent ways to integrate more omega-3s into your diet without fish.

Omega-3s and Mental Health

The scientific community is still investigating this complex relationship between mental health and what foods we can eat to improve or, better yet, prevent some mental health issues. Combined with a comprehensive approach to physical and mental well-being, such as regular exercise, mindfulness practices and good sleep, omega-3s could be a piece of a larger puzzle that improves your mood, memory and overall mental health. Anything that reduces bodily inflammation should be a key to your diet. Joints will feel better, and other blood screening numbers will improve when we reduce inflammation throughout our body.

Consider adding fish, nuts or supplements to unlock the power of omega-3s and give your brain and body what it requires. You can do this by making informed dietary choices, prioritizing heart-healthy foods and engaging in consistent physical activity to enhance your mental and physical resilience.

Do not let uncertainty hold you back from unlocking the potential of omega-3s in your diet. Whether you are looking to boost your mood or support your cognitive function, a wealth of information is waiting for you, packed with strategies you can easily incorporate into your routine. Head to the Military.com Fitness Section to discover how optimizing your omega-3 intake can pave the way for a healthier, more vibrant life. Your mind and body will thank you!

Want to Learn More About Military Life?

Whether you’re thinking of joining the military, looking for fitness and basic training tips, or keeping up with military life and benefits, Military.com has you covered. Subscribe to Military.com to have military news, updates and resources delivered directly to your inbox.

Story Continues