By Sarah Lysinger, Student Pharmacist and Karen L. Kier, Pharmacist on behalf of the ONU Healthwise Team
The Nitty Gritty Dirt Band released their song Fishin’ in the Dark on June 7, 1987 and it hit number one on the country charts both in the United States and Canada. The American country rock band started in 1966 in Long Beach, California. Several artists covered the song written by Wendy Waldman and Jim Photogio. Kenny Chesney released a cover of the song with the title You and Me Go Fishing in the Dark. After Garth Brooks recorded his cover version in 2005, the number of downloads of the original song certified it as platinum.
For those who know the lyrics, you realized the song is not really about fishing or even counting the stars at night. It is too bad they were not fishing because the science about the benefits of fish in your diet is advancing.
Some fish and marine life contain omega-3 fatty acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Omega-3 fatty acids are considered to be the good fats with benefits for your eyes, brain and heart health. The omega-3 fatty acid known as alpha-linolenic acid (ALA) is found in plants.
In contrast, saturated fats such as polyunsaturated and monounsaturated fats have been known to cause heart disease. These fats should be avoided or reduced in our diets.
What are ways to increase the good omega-3 fatty acids? Can supplements help?
Taking a vitamin or supplement can be an easy way to boost your health. There are many types of vitamins, minerals, herbs, and supplements promising a wide range of health benefits. It can be difficult to decide which ones are worth taking. Therefore, researchers are looking into the relationship between these claims and the effectiveness of supplements.
One study evaluated if omega-3 fatty acids are beneficial in reducing the risk of cognitive decline. Cognitive decline is the worsening or impairment of memory and the ability to make judgements. Some forms of cognitive decline occur with aging, but may not always interfere with the ability to function independently. Some conditions such as Alzheimer’s disease and other dementias result in progression of memory loss and interfere with activities of daily living.
A study in the American Journal of Clinical Nutrition found the use of omega-3 fatty acids is associated with a lower risk of Alzheimer’s disease. The research demonstrated a benefit in reducing cognitive decline. Another key discovery is long-term use of the supplement provided a 64% reduction in the risk of developing Alzheimer’s disease. Taking an appropriate amount of omega-3 fatty acids can be an important factor to decrease the risk of cognitive decline.
Omega-3 fatty acids are considered to be nootropic agents. This means they are beneficial for cognitive function and brain development. The recommended amount of omega-3 fatty acids is 1.6 grams per day for men and 1.1 grams per day for women. It is important to follow the instructions on the label and take the supplements as directed unless otherwise instructed by a health professional.
One can obtain omega-3 fatty acids through their diet. The most common sources are nuts, seeds, and fish. Two examples are eating one ounce of walnuts a day or at least eight ounces of seafood every week.
The best fish sources are cold-water fatty fish including mackerel, salmon, herring, tuna, trout, and sardines. Other seafood with omega-3 fatty acids include oysters and mussels. Flaxseed, chia seeds, and walnuts are high in omega-3 fatty acids. Soybeans, spinach, Brussels sprouts, and omega-3 enriched eggs are another dietary source.
If none of these foods appeal to you, ask your pharmacist or healthcare professional for a reputable brand of omega-3 fatty acids to purchase. Please note while taking omega-3 fatty acids does help reduce the risk or progression of cognitive decline, it is not a treatment for the disease.
No need to go fishing in the dark! Ask your pharmacist for help.
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ONU Healthwise Pharmacy
419-772-3784
