“Eat your fish!! It will make you smarter!!!”…many people would have heard this phrase from their mothers who believes that eating more fishes, does makes one smarter.
So does eating more fishes really make you a…. genius?
Well let us find out the magic behind this “brainfood”.
Fishes contains high amount of fatty acids known as Omega 3. Omega-3 fatty acids are good fats (polyunsaturated fatty acids) that are important for a number of functions in the body. Examples of Omega-3 fatty acids are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).
ALA is found mainly in plant oils such as soyabean, and canola oils wherelse DHA and EPA are found in fishes and other seafood such as shellfish.
So what are the benefits of Omega 3?
Firstly, Omega 3 has been known to boost one’s memory and intelligence. Research has shown that DHA helps to form the cell membranes in the brain. Memory cells could communicate with each other better and can also perform faster relay messages. Hence, this is why you can memorise information better!
Secondly, one can improve their eyesight with Omega 3 because again, DHA has a protective role in the retina. It prevents aging of the eye muscles and keeps the cells of the retina healthy and functioning.
Thirdly, Omega 3 has been shown to lower risks of heart diseases. DHA in fishes or fish oil has anti-inflammatory properties which can reduce blood pressure and cholesterol levels. Great for people who has hypertension or high blood cholesterol levels.
So what are the top 5 fishes high in omega 3?
- Mackerel (4,107 mg per serving)
- Salmon (4,123 mg per serving)
- Cod Liver (2, 682mg per serving)
- Sardines (2205mg per serving)
- Anchovies (951mg per serving)
Studies have shown that eating fishes two to three times a week can help support overall heart health, hence head down to any of the food canopy outlets today where you can find a plethora of dishes that contains lots of Omega 3 goodness.