Eat Fish and Seeds

Eating one serving of oily fish a week is associated with halving the risk of Alzheimer’s. Supplements of one kind of omega 3 fish oil, called DHA, have been shown to enhance memory in adults who don’t eat fish, and to prevent memory loss in those in the early stages of memory decline. But it’s not just oily fish. The more fish you eat, the better your memory test performance. Fish is also an excellent source of vitamins B12, D and choline, all essential for the brain. Chia and flax seeds are also an excellent source of omega 3.

Our recommendations

Eat fish at least twice a week, seeds on most days and supplement omega 3 fish oils.

The best fish for Omega 3, the fat that’s linked with improving mood, are: mackerel (1,400mg per 100g/3oz) herring/kipper (1,000mg) sardines (1,000mg),fresh tuna (900mg), anchovy (900mg), salmon (800mg), trout (500mg). Tuna, being high in mercury, is best eaten not more than twice a month. Swordfish and marlin are best avoided or eaten very infrequently for the same reason..

The best seeds are flax seeds and pumpkin seeds. Flax seeds are so small they are best ground and sprinkled on cereal. Alternatively, use flax seed oil, for example in salad dressings. While technically providing omega 3 only about 5% of the type of omega 3 (alpha linolenic acid) in these seeds is converted in your body into EPA.

To help reduce brain inflammation, we recommend supplementing with omega 3 fish oils, as well as eating oily fish twice a week. The ideal amount for maximizing memory and mental health is likely to be in the region of 300 mg of EPA and 200 mg of DHA daily, and double or triple this if you have age-related memory decline.

Also minimise your intake of fried foods.