There is no miracle cure for dementia, but the science is clear: our plate plays the role of a shield. While antioxidants and B vitamins are essential, another nutrient in particular helps protect our brain.
Omega-3, the number 1 “fuel” for the brain
This nutrient hides a group of polyunsaturated fatty acids, which are more commonly called “omega-3”, provided by food. Indeed, “certain foods provide nutrients that are particularly beneficial for memory, attention and cognitive speed”confirmed Julie Boët, dietician-nutritionist, in a previous article. These fats not only provide structure to our cells; they are the cement of our liveliness of mind.
Why does your brain need it?
Omega-3s act on several levels to preserve our mental abilities. They promote the growth of new brain cells and ensure smooth communication between them.
“Beyond their role in the fluidity of exchanges between nerve cells, these omega-3s help moderate systemic inflammation, creating an environment more favorable to good brain functioning. Conversely, a prolonged deficiency in fatty acids can result in a feeling of mental fog or difficulty paying attention.warns the expert.
Where to find these precious fatty acids?
To refuel, two main sources are available to you: animal and plant.
- Marine sources (EPA and DHA). Wild fatty fish are the champions in all categories. Salmon, sardines or anchovies are rich in EPA and DHA, forms of omega-3 that are directly assimilated by the brain. The ideal? Eat a portion of fatty fish twice a week;
- Plant sources (ALA). If you don’t eat fish, ALA (alpha-linolenic acid) is your best friend. It is found in abundance in flax, chia, hemp seeds and walnuts.
To consume them, you can integrate them into yogurt or a salad. “They provide a real cocktail of vitamins (E), magnesium and unsaturated fats which support the transmission of nerve impulses. A small handful as a snack can help stabilize your mental energy without causing a blood sugar spike”adds Julie Boët.
Beyond the plate: a healthy lifestyle
While nutrition is a solid foundation, it cannot do everything alone. To effectively prevent dementia, experts emphasize a holistic approach. A healthy lifestyle combines a nutrient-rich diet with:
- Regular physical activity;
- Restful sleep;
- Managing stress and anxiety;
- Maintaining strong social bonds.
So know that adding omega-3 to your daily life is a simple but powerful gesture to protect your memory capital. Whether it’s a fillet of salmon or a handful of nuts for a snack, always choose whole foods over food supplements to benefit from a natural synergy of minerals and vitamins.