We all want better memory, especially as we age. So, how can we achieve this? A major source is from ingesting omega-3 essential fatty acids. Boost your intake and you will significantly increase your working memory.
This essential fatty acid has been linked to positive brain health, helping with depression, ADHD, and even Alzheimer’s. They also fight inflammation in the body, lower your triglycerides and generally support heart health, regulate your insulin response which directly supports not gaining too much weight. All of these are the exact reasons they are called “essential” fatty acids and the fact that your body cannot make them on its own. The three most important ones are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexanoic acid (DHA). They play a fundamental role in many of your body’s physiological functions.
Here are some great suggestions on where to get them on a daily basis:
Mustard seeds: Who knew this yellow spice also is a good source of healthy fat? Spice up a sautéed dish with them, try some in an Indian food recipe, or you could always try making your own homemade mustard.
Flax seeds: Tiny little seeds that are an excellent source. Grind them up, throw them in a blended protein smoothie or add them to your morning hot oatmeal.
Walnuts: Did you know they are shaped like your brain? (which is very appropriate for how they support brain health) They are delicious as a snack or tossed into a lunch salad.
Salmon: Wild-caught salmon will give you the right kinds of fats, not the farm-raised varieties. It’s fast and easy to prepare…. it can be grilled, broiled, or oven roasted.
Sardines: These little small fish are rich in healthy fats and they promote bone health. Fresh is best if you can find them – they are much tastier than canned ones – simply grill them with a few ingredients like garlic, onion, lemon, pepper, sea salt or herbs of your choice.
Enjoy the many easy ways to get your delicious essential Omega-3 fatty acids!