Maintaining your edge in your career requires a sharp mind. Research into omega-3 and brain function suggests that getting more of these healthy fats in your diet may boost your cognitive function on the job.
Understanding what these nutrients do and what foods to find them in also improves your overall health in several ways. Can eating fish more often lead to a coveted promotion? Here’s what the science suggests.
What Is Omega-3? What Does It Do for the Body?
Doctors consider omega-3 fatty acids essential nutrients because, unlike other types of fat, your body cannot produce these from carbs and other fats. You must consume them through your diet.
Going without them produces unpleasant health consequences. Your body needs omega-3s to build cell membranes and serve as the raw material for various hormones that regulate blood clotting, artery and vein function and inflammation levels. These properties explain why consuming sufficient amounts may prevent heart disease and stroke, control inflammatory diseases like lupus and rheumatoid arthritis and protect against cancer.
Omega-3 fatty acids particularly benefit heart and brain health. For example, these substances inhibit L-type calcium channels associated with irregular heartbeats, lowering the chances of arrhythmic events. They may also relax blood vessels, lowering blood pressure. High blood pressure increases your heart attack and stroke risk.
Omega-3 and Brain Function
Omega-3 fatty acids may boost brain function in several ways. Research suggests that they hold potential for neurodegenerative disease management, including Alzheimer’s and Parkinson’s disease. Researchers hypothesize they may improve glymphatic function, helping your brain remove waste products.
The anti-inflammatory properties these nutrients contain also contribute to the benefits of omega-3s for brain function. One study of 40 older adults found that those who scored higher on the omega-3 index correlated with higher white matter volume in areas of the brain responsible for delayed memory recall and processing speed.
Higher omega-3 intake may even reduce some of the mood symptoms impacting your brain function at work and elsewhere. Another recent study performed on participants with depression found that those with existing inflammation improved their motivational scores when receiving an omega-3 supplement.
Finally, omega-3s may boost brain function by mitigating the effects of other, more toxic substances you consume. For example, researchers have long recognized an association between higher saturated fat intake and stroke risk. Now, a new study suggests that sufficient omega-3 fatty acid intake may mitigate saturated fat’s damaging effects.
What Foods Have the Highest Amount of Omega-3?
Understanding the connection between omega-3s and brain function is only the first half of the equation in improving your work performance. The other is getting more of them in your diet. Where can you find them?
Seafood is the best source for many. Many species, such as salmon, also provide a healthy dose of selenium and vitamin D, adding to their wellness perks. Other varieties of fish and seafood that are high in omega-3s include:
- Herring
- Sardines
- Anchovies
- Halibut
- Rainbow trout
- Tuna
- Lobster
- Crab
- Oysters
- Mussels
The Three Types of Omega-3 Fatty Acids
What makes fish the superior choice? Omega-3 fatty acids come in three varieties: EPA, DHA and ALA. However, only seafood contains the EPA and DHA types. Although your body can manufacture DHA and EPA from the plant-based AHA, it isn’t very efficient at it. There’s a reason many over-the-counter supplements read “fish oil” on the label.
Getting the right types may matter when considering the impact of omega-3s on brain function at work. For example, the study demonstrating higher white matter volume in older adults relied on EPA and DHA, and DHA played the predominant role in the research showing improved motivational scores. Would researchers have had the same results with purely plant-based ALA? The answer remains unknown.
Image by Farhad Ibrahimzade on Unsplash https://unsplash.com/@ferhadd
What Plant-Based Foods Provide Omega-3?
What if you practice a vegetarian or vegan diet and don’t include fish on the menu? If you are a lacto-ovo vegetarian who includes eggs on your menu, seeking omega-3 fortified versions can up your intake. So can consuming more of the following foods:
1. Chia Seeds
Researchers estimate that 20% of each chia seed consists of omega-3 fatty acids. These pint-sized delights blend easily into oatmeal or thicken your next smoothie or parfait, making them easy to integrate into your diet.
2. Flax Seeds
One tablespoon of flaxseeds contains more than your full day’s RDA of omega-3s. Ground flaxseed reigns supreme as the husk may otherwise pass through your intestines undigested. Sprinkle a bit on salad, use it to thicken soups or as a substitute for bleached flour in baking to increase your fiber intake.
3. Hemp Seeds
If you follow a vegan lifestyle, try thickening your next burger with hemp seeds to up your omega-3 intake. You can also opt for hemp milk instead of the dairy variety.
4. Wheat Germ
Wheat germ is one of the healthiest foods you can eat unless you have celiac disease or gluten sensitivity. Along with omega-3s, it provides folate, necessary for pregnant mamas in particular and other B vitamins for energy.
5. Algae and Seaweed
You aren’t totally out of luck when it comes to DHA and EPA if you’re vegan. It turns out that fish also get these substances from their diet, namely algae and various seaweeds. You can likewise derive yours from the same sources or invest in algae-based supplements.
Does It Matter When You Eat Omega-3s?
If you’re using omega-3s to boost brain function at work, does it matter when you consume them? After all, while eating fish for breakfast isn’t unusual in some cultures, it’s not part of the typical American morning meal.
The good news is that omega-3 fatty acids take several days to clear out of your body, according to one older study. It’s also better to get your intake through food instead of a supplement. Another more recent study showed that healthy people who took fish oil pills had a slightly increased risk of arrhythmia, even though stronger prescription versions help those with existing heart disease.
Your best approach is to incorporate more of the omega-3-rich foods listed above into your daily and weekly diet. Consuming such foods with other power nutrients may supercharge your work performance.
Omega-3s and Other Nutrients
Many omega-3-rich foods are also excellent protein sources. Protein takes longer to digest than carbohydrates, keeping you full and preventing you from raiding the unhealthy office snack machine.
Fiber, likewise, increases satiety and decreases hunger. Try starting your day with a smoothie containing chia seeds and enjoy a tuna or salmon-salad sandwich on whole-grain bread for lunch for omega-3, protein and fiber goodness that powers you through your workday.
Omega-3 and Brain Function
Multiple studies suggest that omega-3s benefit brain function in several ways, from increasing delayed memory and processing speed to improving your mood. These effects can make you more effective in the workplace.
Incorporate more omega-3s into your diet for brain function and general health benefits by consuming more of the foods listed above. It could be a delicious way to boost your career.
