For years, Omega-3 fatty acids have been the oral hero when it comes to brain health thanks to their mandatory use in keeping up cognitive function, reducing inflammation, and fostering overall well-being. While fish oils have long been most common, interest in plant-based alternatives is on the rise. Excellent options are available for those looking to maintain a vegan or environmentally friendly lifestyle that's filled with plant-based sources of Omega-3s. But exactly do these alternatives measure up to brain health?
In this blog, we'll discuss the importance of Omega-3 fatty acids, the best plant-based sources, and how they contribute to brain health.
The Role of Omega-3s in Brain Health
Of course, omega-3 fatty acids are of basic importance for brain activity, but the two forms that are most paramount are EPA and DHA. Therefore, long-chain fatty acids are essential to maintaining the integrity of neurons, or brain cells, and have been associated with reduced risks for neurodegenerative diseases such as Alzheimer's. DHA also comprises a great deal of brain tissue and plays an integral role in cognitive functioning and memory.
Although EPA and DHA are primarily found in fatty fish, plant-based diets contain a different, alternative form of Omega-3: called Alpha-Linolenic Acid (ALA). ALA is the precursor to EPA and DHA and comes from several sources. Though the body can convert very little ALA to EPA and DHA, it remains an important part of brain health when on a plant-based diet. Adequate intake of foods rich in ALA ensures there's adequate raw material in the body for the required pool of Omega-3s to be made available for proper cognitive activities.
Best Plant-Based Foods with Omega-3 Fatty Acids for Brain Health
- Flaxseeds
For plant sources, flaxseed has to be one of the richest in ALA. A tablespoon of ground flaxseeds will equal approximately 1.6 grams of omega-3, making it a fantastic addition to your diet. Sprinkle them on your oatmeal or smoothies, or bake them in bread.
- Chia Seeds
Another powerhouse of ALA, chia seeds provide about 5 grams of Omega-3s per ounce. They are pretty versatile and when soaked in liquid form a gel-like consistency, making them perfect for puddings or adding to yogurts and salads.
- Hemp Seeds
Hemp seeds contain a perfect ratio of Omega-3 to Omega-6 fatty acids and could help fight inflammation while maintaining healthy brain cells. Try adding them to smoothies, cereals, or homemade energy bars. One tablespoon contains approximately 1 gram of ALA.
- Walnuts
Walnuts -crunchy and delicious- make for a very effective way to increase the ante on your Omega-3: 1 small handful serves over 2.5 grams of ALA. Walnuts are great for snacking, salads, and baked goods as well.
- Algal Oil
Algal oil is a plant-based oil derived from algae. It's one of the rare vegan sources that delivers EPA and DHA directly into the system. Oddly enough, algae are actually where fish get their Omega-3s, so algal oil allows vegans to bypass the fish and go straight to the source. Available as a supplement, it's one of the most efficient means through which the plant-based dieter will meet his or her DHA and EPA needs.
The Brain Health Benefits of Omega-3s
Sciences around the world unanimously accept the cognitive benefits that are being reaped by Omega-3s. According to a paper published by the National Center for Biotechnology Information (NCBI), Omega-3 fatty acids, specifically DHA, play an important role in brain development and function throughout life. Here are some of the benefits:
- Improvement of Cognitive Function
Apart from helping in memory development, learning, and even other cognitive capabilities, omega-3s are also linked to a reduction of inflammation within the body and consequently shielding it from neurodegenerative diseases like Alzheimer's disease.
- Enhances Mood and Mental Health
In fact, a body of evidence has indicated the possible implication of Omega-3s in mental health by influencing mood and in anti-depression/anti-anxiety symptomatologies. EPA is studied for its specific anti-inflammatory effects on the brain which can stabilize moods.
- Neuroprotection
Omega-3s protect the brain from oxidative stress, the main factor causing aging and neurodegenerative diseases. Omega-3s promote neurogenesis and repair injured brain cells.
Recommended plant-based omega-3 products
Perhaps you're wondering how to supplement your diet with plant-based Omega-3. Doctor's Weight Loss brings you the best products in the market. Here are the top products you can look at:
- NutriWise Flaxseed Oil Capsules: Add sources of ALA-rich flaxseed oil through these capsules, which do not need cooking or meal preparation.
- Hemp Seed Protein Powder: Hemp seed protein is an excellent, plant-based protein source, but it also contains healthy good amounts of Omega-3s. Add it to your morning smoothie to kick-start your day with nutrients for a brain-booster.
- Algal Oil Supplements: If you're looking for a direct source of DHA and EPA, algal oil supplements are a really great option. Doctor's Weight Loss also carries these supplements, which provide an eco-friendly, vegan source of those crucial long-chain fatty acids.
End
Omega-3 fatty acids are very important for brain health. Though fish oil is the most talked-about source, there are many plant-based sources that can be equated to support cognitive functions, reduce inflammation, and promote good mental health. Flaxseeds, chia seeds, hemp seeds, walnuts, and algal oil are some of the most excellent sources of these fatty acids. With these foods and supplements added to your diet, you can enjoy the benefits of Omega-3s for brain power without giving up your plant-based lifestyle.
Check out the best plant-based Omega-3 supplements, to support both your brain health and overall wellness.
