Alzheimer’s is a neurodegenerative disease that is characterized by alterations in memory, language, reasoning and other cognitive functions. It affects more and more people in the world, especially in those countries where life expectancy has increased in recent years. Various studies indicate that the probability of manifestation reaches 40% in the population over 85 years of age.
Its progression is slow and continuous, and Its origin depends on various factors, some modifiable and others that are not Among the non-modifiable ones, age, sex and some genetic conditions stand out. On the contrary, there are factors that do depend on us, such as alcohol and tobacco consumption, physical activity, antioxidant consumption and the general quality of our diet. Hence the importance of having good habits throughout much of our lives, to have a better old age.
What are Omega-3 fatty acids?
The famous Omega-3s are a group of essential polyunsaturated fatty acids, which means that we must obtain them from our diet. Within polyunsaturated fatty acids we find two large groups: Omega-3 and Omega-6
The sources of Omega-6 are mostly of plant origin, which will undergo a series of conversions in the body until it reaches its active form, arachidonic acid. The same thing happens with Omega-3, which we find in the form of alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), we will refer to them by their acronyms for simplicity.
It is important to mention that, as with Omega-6, in the case of Omega-3, ALA will undergo several conversions until it reaches the EPA or DHA form, which are already bioactive.
Omega-3 and Omega-6 fatty acids are essential in processes related to the regulation of inflammation, the correct functioning of the immune system and neuronal functioning
In what foods are Omega-3s found?
Foods rich in Omega-3 are very different depending on whether they are a source of ALA, or EPA and DHA. ALA is found mainly in foods of plant origin such as walnuts, chia seeds, flax seeds, hemp… Its conversion in the body is low, although in vegetarians/vegans it is increased.
On the contrary, the sources of EPA and DHA are mostly marine, with oily fish being the star: salmon, sardines, mackerel, tuna… although Omega-3 can also be extracted from some algae.
Cognitive benefits of Omega-3
Omega-3 fatty acids play an important role in brain function, hence part its benefits :
Diet and Alzheimer’s: what is the relationship?
As we have seen at the beginning of the article, one of the modifiable factors regarding the incidence of Alzheimer’s is the quality of our diet.
The dietary pattern most studied in relation to Alzheimer’s is the Mediterranean which stands out for its high content of fiber, vitamins, polyphenols and monounsaturated and polyunsaturated fats, such as Omega-3.
But what does this mean? That a high consumption of fruits, vegetables, legumes, whole grains, nuts and fish (especially blue) are associated with a lower incidence of Alzheimer’s.
Fiber and polyphenols are compounds that are not absorbed in the intestine, and that reach the colon where our flora ferments them, thus maintaining adequate levels of beneficial bacteria, which has anti-inflammatory effects, from which many other tissues in the body benefit. the organism.
In fact, we know that an imbalance in this microbiome can weaken the blood-brain barrier that we have mentioned previously.
On the other hand, Omega-3s are essential in the regulation of inflammation, since anti-inflammatory mediators are derived from them. In neurodegenerative diseases, which also affect elderly people, a state of chronic inflammation occurs, often combined with physical inactivity, so having a highly anti-inflammatory component is important
In summary, a correct diet can benefit us in preventing the onset of Alzheimer’s.
Can you supplement with Omega-3 fatty acids to treat Alzheimer’s?
Although it is true that Omega-3 has been studied for the prevention of the disease, scientific evidence to date does not find clear benefits in the treatment of Alzheimer’s.
This is a field that is still being studied and the relationship between Omega-3 and Alzheimer’s treatment is hopeful; although we can only talk about improvements in the memory domain in the early stages of the disease.
