Dr. Cherry Prescribes...

Dr. Cherry Prescribes...

DHA - Building Block for a Healthy Brain

Did you know that our brains are 60 percent fat? That's right! In fact, the most abundant fat is DHA, or docosahexaenoic acid, an omega-3 fatty acid that is the building block of human brain tissue. Without it, our brains won't develop normally or function properly as we age.

While our body produces a small amount of DHA naturally, production decreases with age, leading to a decline in brain function. A 10-year study of more than 1,000 elderly persons indicated that a low DHA level is a significant risk factor in the onset of dementia. In fact, the brains of patients with Alzheimer's disease have significantly lower levels of DHA compared to the brains of healthy elderly people. Also, researchers suspect that a decrease in the intake of omega-3 essential fatty acids (EFA) may adversely affect the nervous system and increase a person's susceptibility to depression. (A documented increase in depression in North America has occurred within the last century, during which consumption of DHA declined.)

But aging doesn't have to be synonymous with impaired brain function. Studies on nutrition in the elderly suggest that many conditions associated with aging (such as sensory deficits and forgetfulness) may be minimized or avoided by maintaining a nutritious diet that includes adequate amounts of DHA.

Eggs and red meat contain some DHA, but the healthiest source is cold-water fish such as salmon, halibut, striped bass, tuna, cod, mackerel, flounder and sardines. Adequate levels of DHA can be maintained by consuming two to three servings of fresh fish per week. Fresh fish should always be baked, grilled or steamed, as most of the health benefits from the DHA will diminish with frying in oil. Also, if you have difficulty fitting fish into your diet (or don't really like the taste), fish oil supplements are just as beneficial. According to studies conducted on omega-3s, you should take about 600 milligrams of essential fatty acids from fish oil (DHA and EPA) daily.