Seafood - Your Brains Food
Do you like seafood? I ask because I see how this food source is so impactful for obtaining optimum body health and especially for our Brain health. I wasn’t always such an active cheerleader for team fish and in truth is has become a journey to love it, but that is how we humans do this thing called life. We learn something, question our once held beliefs, explore understanding for ourselves, and our lives are enriched and overall better for it. So dive in as I take you on an exploration into the depths of seafood.
To being,
When i was a kid I hated the idea of seeing the animal I was eating. Eww its “See-food” The only way I would eat it if it was breaded (to cover the fish up) and my favorite type by far was popcorn shrimp. Oooo I could pop so many of them especially with tartar sauce.
As the years went on, I would hear more and more about the benefits of eating Seafood;
It is a low calorie source of protein, when compared to meat & poultry.
high-quality protein that includes all of the essential amino acids.
The protein in seafood is easier to digest because it has less connective tissues.
Seafood is low in both total fat and saturated fat. (at the time low-fat diets where the thing!)
Seafood is lower in cholesterol, where most varieties contain well under 100 milligrams per 3 ounce cooked serving.
Seafood is a rich source of vitamins. Fish have levels of B vitamins that are similar to many other protein-rich foods. Fattier fish like mackerel and herring can be a good source of Vitamin D and Vitamin A. Most types of seafood are a reasonable source of minerals such as phosphorus, potassium, and selenium. Some shellfish, such as clams and oysters, are a good source of iron, zinc, magnesium, copper, iodine, and other trace minerals.
Studies have shown how consuming fish at least 2x/wk can lower blood pressure and help reduce the risk of a heart attack or stroke.
And more recently we have learned how fish and seafood are a quality protein source rich in Omega-3 Fatty Acids, especially DHA which are crucial for optimal body and brain function and are strongly linked to a reducing risk of many metabolic diseases including, cardiovascular disease, inflammatory disease, brain function and mental health[source].
And it was that key right there that cinched it for me, improved brain function.
See, for some reason, I always have been focused on making sure my brain works its best. I mean it is the base center control for our whole bodies, thoughts and functions, but more so the thought of losing myself to a disease like dementia or Alzheimer’s really scares me. One strength I’ve always had is the willingness to “be better.” If I learned something was good for me, I’d do it. Spinach makes me strong like Popeye? Yes please. Juice cleanses to detox my liver, doing it! Apple cider vinegar shots to support my microbiome, you betcha. Looking back, I see how this is simple superpower and sets me apart from my peers. I am willing to do whatever it is because my future Marion will benefit/thank me. This will drives my decision making and cancels out any little objection like “it won’t taste good” as i guzzle down an elderberry concoction to increase my immune system function. So when I learned that fish would help my brain work better, I would find a way to incorporate it into my diet.
But seefood, that was a journey that I had to get myself over, this little seeing the animal aversion. Even thought I knew the benefits of eating Seafood; how its a high quality protein source rich in Omega-3 Fatty Acids, that help my brain to function, promotes a healthy balance HLD/LDL cholesterol, and well, there are so many nutrients too vitamin A, and B, D, E DHA/EPA…. I just thought…come on Mar, you can do this. Until I saw the slimy slippery insides all lined up on the fish display. The breaded fish where still a viable option right? I mean it wasn’t all that bad tasting, especially with tartar sauce.
As I began cooking for myself (another thing that I learned was super beneficial for achieving optimal health) I started to explore more of what was available. At first it was really hard, I would cover fish in seasoning or lots of sauces and of course I’d choose those breaded shrimp. But slowly I started expanding my reach with practice. Whenever I would dine out I would order a fish dish to explore a new/different of preparation. Grilled Salmon, seared Tuna, broiled Halibut and baked Cod and lets not forget one of my favorites, shrimp scampi! I would find an easier version of the recipe to make at home. I had some easy wins but I sure had a good share I’d failures. Overcooked Tilapia has a similar consistency to rubber band and burned Salmon… I would laugh and call it “Blackened Salmon”… Thing is it was all practice, and practice is progress. The more I practiced, the more began enjoying this new challenge in my culinary toolbox and it seems like my body was enjoying the process too because my taste buds started really developing over the many different dishes I’d have. Even today, I’m still discovering new varieties of seafood. Mussels in fact has been the most recent one added to my enjoyment list.
Mussels over Zucchini noodles with sun-dried tomato’s in a delicate broth.
And the choice to eat seafood is a no brainer now. We have it at least 3 times a week! I know how important it is for my kids brains to get all the beneficial omega-3 fatty acids and especially the DHA for supreme brain cognition. #itsthefishpower
So you’ve herd the argument about how you can overcome any aversion to it for the betterment of your body. Here’e a little more science on “why” Seafood is so good for us.
The simple answer for me is because its higher in Omega-3 Fatty Acids.
The Human brains is made of 60% Fat. “Fatty acids are among the most crucial molecules that determine your brain's integrity and ability to perform. Essential fatty acids (EFAs) are required for maintenance of optimal health but they can not synthesized by the body and must be obtained from dietary sources [source]. The fatty acids and “their biologically active derivatives have been shown to regulate cell survival, neurogenesis, brain inflammation and synaptic function[source].”
I love this word, neurogenesis. It’s the growth and development of nervous tissue and a growing body of research confirms that it is possibly throughout our lifespans. The technical term is “adult hippocampal neurogenesis (AHN), and it is the process of continuous generation of neural stem cells (NSCs) that form of neural plasticity [source, source)]. How cool!! We don’t just have the brain we are born with, we can grow and enhance it thought our lives!!! There are many factors that are shown to decline this growth and some that enhance (that will be another post to explore). For now, lets get back to our catch of today….Seafood.
Science about Omega-3 Fatty Acids 🤓:
Cold water fish evolved to live in colder climates, that means they adapted their fat cells to stay flexible (for swimming) in colder temps. This is unlike most animal /saturated fat that becomes highly ridged at cold temperatures (like when you freeze steak-fat its super hard). These flexible fats are ω-3 Polyunsaturated Fatty Acids (PUFA) known as DHA & EPA.
Docosahexaenoic acid (DHA) functions an important part in the production of phospholipids in neuronal membranes in the brain and is responsible for fluidity and permeability of the neuronal membrane. High concentrations are found particularly in synapses, which makes DHA necessary for the function of neurons.
Eicosapentaenoic acid (EPA), is responsible for the production of eicosanoids. Eicosanoids are signaling molecules that are found throughout the body and act on the cells that produce them. In an enzyme-regulated feedback loop they are key mediators and regulators of inflammation and immunity. Some examples are prostaglandins (PGs), thromboxanes, leukotrienes (LTs). Eicosannoids also serve to regulate the interaction of the ω-3 and ω-6 PUFA pathways [source].
PUFAs are divided into two families, omega-3 (ω-3) and omega-6 (ω-6). Linoleic acid (LA) and α-linolenic acid (ALA). The PUFA precursor of arachidonic acid (AA), LA is a member of the ω-6 family. And the precursor of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) is α-linolenic acid (ALA) [source].
The amount of ω-3 and ω-6 PUFAs affects the fluidity of the membrane, which could affect neurotransmission, permeability, as well as structure and function of membrane-bound proteins. The ratio between ω-3 and ω-6 PUFAs is responsible for the regulation pathways. A high intake of ω-6 PUFAs may inhibit the production of ω-3 PUFAs from its precursor and benefit processing of ω-6 PUFAs. [source, source].
LA and ALA biosynthetic pathway to AA and EPA and DHA, respectively, involves a series of desaturation reactions. The last step in DHA formation involves β-oxidation, which occurs in peroxisomes. As ALA and LA use the same metabolic pathways to generate long-chain (LC) PUFA, there is a competition between these two pathways, with end products generated, at least somewhat, proportional to their precursors [source].
The main dietary sources of ALA are green plant tissues, nuts, flaxseed, and rapeseed oil, whereas oily fish are the main source of EPA and DHA.
Plant-based forms of Omega-3s are not bioavailable and the ability of our bodies to convert plant based forms of Omega-3s to their usable forms (DHA) and (EPA) requires the use of fatty acid desaturase enzymes. This enzyme has a higher affinity for animal forms of ω-3 PUFAs. [source] When there is a higher concentration of Omega-6 Fatty Acids, that takes precedents over Omega-3.
In America there is an over consumption of grain and seed oils, which are omega-6 dominant. Since is a small supply of desaturase enzymes to form brain beneficial coenzymes like DHA/EPA. By consuming these ω-6 PUFA’s, we are handicapping our body's ability to generate omega-3 fatty acids from these plant-based sources.
“Brain lipid metabolism relies on a complex integration of diet, peripheral metabolism, including the liver and blood, which supply the brain with PUFAs that can be altered by genetics, sex, and aging, there are many pathways that can be disrupted, leading to altered brain lipid homeostasis. Brain lipid signaling pathways are altered in neurologic disorders. [source]”
In a study of dementia free elderly women showed that higher body DHA concentrations showed “significantly greater volumes of white matter and hippocampus” during brain MRI scanning. The study concludes that “the benefits of LCn3PUFAs on brain aging may include the protection against potential adverse effects of air pollution on white matter volumes [source].
Omega-3 fatty acid supplements may help reduce symptoms of clinical anxiety in people diagnosed with a range of physical and mental health problems [source].
There is much evidence that omega-3’s have favorable effects on the brain especially in executive functions and neuronal measures of PFC volume. Many researches conclude O3PUFAs is a nutritional therapy to prevent dysfunction in the aging brain. The issue remains that is that there is no evidence on whether dietary intakes or supplements are more beneficial than the other in producing these benefits [source].
Sometimes I think like I’m solving a mathematic proofs, If x, then y, just like in my undergraduate classes. Logically, we state all the facts then summarizing my reasoning why this is true (or false). Which stating all of these facts above about omega-3 and omega-6’s… I drawn a conclusion that our standard American diet of over consuming grain and seed oils (such as canola, palm oil, soybean oil, sunflower oil, etc.) that are high in omega-6 fatty acids are strong contributing factor to our significant increase occurrences of brain dysfunction and metabolic disease that impact our brain/mental functioning. Disorders including anxiety, depression, ADHA, ADD, brain Fog, poor memory, Alzheimer’s, dementia, stroke, and other confounding neurologic conditions.
and I know I’m not the only one that believe this. Countless medical professional are speaking up and educating their patients to huge potential risk factor. One in particular is Dr Cate Shanahan. She has devoted much of her current work on how 8 PUFA’s negatively impact our health. Check out her article “The Hateful Eight: Enemy Fats That Destroy Your Health.” I know when I first learned (this podcast) of her work I was shocked at her research findings. Learning that the average American gets 80% of their fat calories from these highly unstable, toxic seed oils and how these seed oil “weakens your immune system” and the underlying driver behind poor metabolism or metabolic dysfunction.
PHEW that’s a lot to unpack. These toxic Omega-6’s are the cause for the current metabolic dysfunction crisis plaguing todays citizens….. I though this blog was about eating seafood?
Sorry, but also not sorry. By choosing to consume more omega-3 fatty acids in your diet, especially like those found in seafood, you will be doing your body a great service to ward off this brain function decline. That is my ultimate point to this post. Eat cold-water fish for your brain’s happiness.
But Mar!!! What about all the bad stuff in seafood, like isn’t it high in Mercury?
Stay tuned for the next chapter in this underwater saga where I'll get to the really good stuff; The solid Nutrition of the different varieties and how which seafoods are Good, Better and Best for you. Here’s a little preview
Yes- Most seafood varieties have some Mercury level. My “Good Rule of Thumb” is to choose younger (and smaller ones). Such as anchovies, haddock, sole, sardines, sockeye salmon, summer flounder, tilapia, and trout, as they will have lower mercury levels. Farmed seafood is particularly bad because it’s high in more heavy metals, pesticides, toxins, pathogens, and environmental contaminants. And choose Wild-caught fish, it has a better nutrient profile, and it’s better for the planet.