Fish twice a week to protect the memory – breaking latest news

Those who are not younger probably remember this: grandparents recommended their grandchildren to eat fish to become smarter. All thanks to the phosphorus, they said, which abounds in fish. Now a study tells us that it is the grandparents who have to sit at the table sardines and tuna to protect yourself from the risk of dementia. But the beneficial effect, far from depending on phosphorus, thanks to the good fats, the now famous ones Omega 3.

I study

The research in question was published in Neurology, the medical journal of the American Academy of Neurology. The study showed that eating fish at least two to three times a week under the age of 75 reduces the risk of brain vascular damage. 1,623 subjects, mean age 72, who had no dementia, stroke or history of cardiovascular disease were examined. Brain scans were used to look for specific markers of vascular disease, strong predictors of cognitive decline, and those involved filled out questionnaires about their diets. The researchers found that among those who did not eat fish, 31% had markers of severe cerebral vascular disease versus 23% of those who put it on their plate. three servings a week and 18% of those who did it four or more times. And it was between the ages of 65 and 69 that seafood was most associated with protection from brain disease.

The mechanisms

This study, which also has the advantage of the large size of the sample, brings attention to an already known theme. There is less risk of developing cognitive decline if you consume fish, rich in Omega 3 fats. One in particular, Dha, present in a high percentage in the brain cell membranes, especially in the memory areas. Our organism has a limited capacity to synthesize them and must therefore be introduced with the diet. Fish, molluscs and crustaceans are particularly rich in it. As for the phosphorus certainly present in fish, but no more than in other foods of animal and vegetable origin, Gabriella Di Lena, researcher of the Food and Nutrition Creation team, a member of the working group that developed the Guidelines for a healthy diet and referent for seafood products.

Other reasons to eat fish?

The protein content, digestibility, the supply of vitamin D, selenium, iodine and, again to speak of Omega 3 fats, their beneficial effect on the cardiovascular system. Our diet today is strongly unbalanced in favor of Omega 6, also widely used by the food industry, and long-chain Omega-3s are mainly present in fish.

The benefits of eating fish seem to be dose-dependent: the more you eat, the more you protect your brain?

No, we must be careful with reasoning of this type, even if the favorite food among the “healthy” ones, the diet must always be balanced. Fish is good, but fruit and vegetables, rich in vitamins, antioxidants, minerals and fiber, must not be missing. The latter is essential, even more at a certain age, to regulate intestinal functions and keep the bacterial flora in balance. Fruits and vegetables are also rich in water and help to maintain the right water supply since often, remember, the elderly feel less thirsty.

Research indicates 75 years. After that, does it no longer matter what you eat?

Absolutely not. The diet must be balanced at all ages. On the contrary, muscle mass tends to decrease when elderly and one is more prone to deficiencies both for physiological and socio-environmental reasons. For this reason nutritious, digestible and non-fatty foods should be favored.

Returning to fish, which one to prefer?

Variety is always a valid rule. Tuna and swordfish are rich in Omega-3s, but no more than other healthier and more sustainable species. Instead they can contain contaminants, especially mercury, because they are predatory fish and, in their long life in the seas, they accumulate it. We prefer species of national origin: mackerel, sardines, anchovies and all blue fish, even the less valuable species, as well as mussels and clams, always varying.