Omega-3 refers to a group of essential fatty acids the body cannot produce on its own, consisting of three main forms: ALA, EPA, and DHA. These healthy fatty acids are abundant in nuts, fatty fish, avocados, olive oil, and more.

Reducing the risk of cognitive decline

Omega-3 plays a role in reducing the production of beta-amyloid plaques in the brain, a substance directly linked to the risk of Alzheimer's disease. Additionally, DHA and EPA, found in omega-3, help strengthen nerve cell membranes and enhance brain flexibility.

According to Very Well Health, regularly supplementing omega-3 from foods such as nuts and fatty fish can partly slow the process of cognitive decline and reduce the risk of Alzheimer's disease and age-related dementia.

Macadamia nuts are rich in omega-3 fatty acids. Photo: Anh Chi

Maintaining brain health

Good brain health helps individuals maintain high concentration on tasks, improving the speed at which they receive, understand, and respond to information.

The brain is composed of nearly 60% fat, with up to 35% being omega-3 polyunsaturated fatty acids. The aging process causes fat-related changes in the brain, affecting functions like memory, concentration, and information reception and processing. Adequate omega-3 supplementation is one way to ensure the brain receives enough of these fatty acids, thereby protecting nerve cells and maintaining optimal brain health.

Enhancing cerebral blood flow

According to Health, stroke occurs when fat, calcium, and waste products accumulate, forming plaques in arteries and large blood vessels that carry blood throughout the body. If blood flow to the brain is interrupted, it leads to damage and the death of brain cells.

Omega-3 possesses anti-inflammatory properties, helping protect vascular endothelium and supporting blood circulation. This nutrient can help reduce the risk of atherosclerotic plaque formation, regulate blood pressure, and maintain cardiovascular health. Consequently, omega-3 supports blood circulation to the brain, contributing to the protection of nerve cells and memory function.

In addition to omega-3-rich foods, adults can supplement this nutrient through dietary supplements, following a doctor's advice. It is important not to self-medicate with products of unknown origin or without guidance from a healthcare professional.

Anh Chi (Compiled)