This Type of Fat Could Prevent Memory Loss

Want to prevent memory loss? Here’s one easy way to do it: Eat more seafood. A new study from Tufts University in Medford, MA says that eating a diet high in long-chain polyunsaturated fatty acids (PUFAs), commonly found in seafood, may prevent cognitive decline, something that occurs as people age.

The research was presented at the Experimental Biology 2014 meeting by Tammy Scott, Ph.D., a scientist at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University.

“The participants were put through an intensive series of cognitive tests such as memory tests using a list of words, an attention test to repeat lists of numbers forward and backward, and a test of organization and planning involving copying complex figures,” says Scott. “These results demonstrate a link between long-chain fatty acids are essential and good cognitive health but that many Americans do not have an adequate intake of PUFAs.”

This hasn’t been the first time PUFAs have been linked to improved health benefits. In 2005, a study published in the Journal of the American Dietetic Association found that PUFAs were more effective at lowering bad cholesterol than monounsaturated fats. Other research also found that it helped reduce inflammation and the risk of cancer and heart disease, two of the top killers of adults in the United States.

But improved memory? It really does pay to fill up on PUFAs.

“There is growing evidence that very long chain omega-3 fatty acids are beneficial for maintaining cognitive health, and many Americans do not have an adequate intake of these nutrients,” reports the Federation of American Societies for Experimental Biology.

So what did researchers find?

• Those recruited in the study, around 900 participants, had consistently low levels of PUFAs; only 27 percent met the national recommendation.
• After giving them a series of cognitive tests, they found that those who ate the least amount of PUFAs were the most likely to show cognitive decline. They were also more likely to develop it faster–and this could lead to a quicker diagnosis of a memory disease down the road, such as dementia.
• Those who made PUFAs a priority in their diet scored better on cognitive tests. They were also less likely to experience cognitive decline as they got older.

In conclusion, the research shows that eating your PUFAs–something you’ll find in seafood–really does pay off, at least as far as your memory is concerned. To stay healthy, researchers recommend eating at least the national recommended amount, or 8 or more ounces of seafood every week.

“While more research is needed to determine whether intake of fatty fish such as salmon, tuna and trout can help prevent against cognitive decline, our preliminary data support previous research showing that intake of these types of fish have health benefits,” says Scott.