Hey everyone. This is part 2 of a series of posts that contain natural foods that are healthy for your brain. In the 1st post I mentioned the benefits of Cocoa. Today's post is going to contain another great food for your brain...Sardines. Lets get to some sardines benefits...
Sardines are a fatty fish that are loaded with docoshexaenoic acid (DHA) and eicosapentaeonic acid (EPA). These are forms of omega-3 fats that are also found in salmon and mackerel. In comparison, flax seeds, chia seeds, walnuts, and other nuts and seeds contain omega-3 fats in the form of alpha-linolenic acid (ACA), which the body must 1st convert to DHA and EPA. This conversion rate is extremely low- roughly around 5%- so it is important to get omega-3 fats in the form of DHA and EPA, whether through foods such as fatty fish or supplements. It is recommended to eat fatty fish at least 2 times a week.
Many studies have linked healthful omega-3 fats with prevention in dementia and Alzheimer's disease. These fatty acids are also known to help improve cognition and mood. Eating fatty fish can slow down cognitive decline later in life, in part by reducing inflammation and oxidative stress, which are major factors in age-related dementia.
You can try adding sardines to your pasta dishes, or even better, replace traditional pasta with zucchini noodles in lieu of carb heavy pasta. This way you are getting your vegetables and healthy fats all in one. The sardines also provide protein, making this a great meal. Let me know how it goes with adding fatty fish to your diet, and thanks for stopping by.