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.
Some really awesome food these are and omega rich food are always the best :)
Im planning on buying sardines next trip to Costco!
Do you have a spiralizer for your zucchini? What brand? Im in the market for one.
@corrielaine
I do, but I have the small one that you have to use your hand to spin it in. There are better ones that have a handle you spin and a are a bit larger. I grabbed mine off of Amazon. I believe it is a "Premium Slicer"
everybody should maintain their health....
Omega-3 fats are really important for a well balanced diet! Especially for those that don't eat seafood. Great post! If you don't eat foods like sardines, taking some fish oil in pill or liquid form can help to complete a healthy diet.
Great post👍
Great advice. You should keep those fill oils or pills in the fridge.
This is definitely what I need the most now! Tks for sharing!!
Agreed. It is quite hard to get quality fish, and it is even harder to find high quality omega 3 supplements. Most are just made of the scales of the fish...
That is true. When buying fish...look for wild. Much healthier than "farmed"
Yes, farmed fish are grown with the help of a lot of hormones...
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