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UP YOUR OMEGA - 3




Your brain needs omega-3 fatty acid to function, but your body can not produce them, That means you have to get them from your diet. Two 2017 brain studies from the University of lllinois at Urbana-Champaign suggest that eating omega-3 fatty acids may improve memory retention and strengthen the structures responsible for fluid intelligence ( the ability to solve the problem) The new research support the idea that upping your intake of these fatty acids can slow age-related cognitive decline.
In addition, researchers at Harvard University found that omega-3 fatty acids may interfere with the brain signals that trigger the characteristic mode swings seen with bipolar disorder. if these findings hold true in future studies, omega-3 fatty acids may have implications for treating other psychiatric disorders, such as depression and schizophrenia.
Some studies have found that omega-3s can significantly decrease triglyceride levels, low blood pressure, and reduce blood levels of homocysteine, high levels of which are associated with an increased risk of stroke, Alzheimer's disease, and other brain problems.

Foods rich in omega-3 fatty acids include


  1. Flaxseed( linseed) soybean, and canola oils 
  2. Cold-water fatty fish, like salmon, tuna and sardines 
  3. Certain fortified dairy and soy products ( look for fortified dairy products by brand)
  4. Nuts, specially walnuts 
  5. Legumes, such as pinto beans and peas  
Your body needs more than one type of omega-3 fatty acids, so eat a variety of these foods every chance you get, you can also supplement with 10 gram of fish oil a day.

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