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Eating fish can slow rate of cognitive decline and lower dementia risk, study finds Credits: Social Media
By Bruno Cooke

Eating fish can slow rate of cognitive decline and lower dementia risk, study finds

By Bruno Cooke

Its obvious to many that lifelong dietary habits play a key role in maintaining bodily health, but they also affect brain fitness, as a new study has shown.

If we are what we eat, then make me a fish. Among the most studied dietary components, eating fish has the strongest association with lowering the risk of cognitive decline, and potentially also dementia and Alzheimers disease. From Omega-3s multifarious benefits to the neuroprotective effects of a particular set of proteins, fish has the power, can be eaten relatively sustainably, and may even extend lifespans. 

General Views of New York
OCEANSIDE, NEW YORK – SEPTEMBER 05: A Great Egret catches a fish at the Marine Nature Study Area on September 05, 2023 in Oceanside, New York. The south shore of Long Island provides a natural habitat for many species of aquatic wildlife. (Photo by Bruce Bennett/Getty Images)

Eat more fish for a more robust brain

Based on a meta-analysis of 35 studies, European researchers concluded that eating fish has a measurable association with a lower risk of cognitive decline.

They say further studies are needed to strengthen the evidence that theres a strong connection between fish consumption and dementia or Alzheimers disease, but also find an association between them in the data.

Individuals reporting the highest vs. the lowest fish consumption were associated with a lower likelihood of cognitive impairment, they write. All cognitive outcomes are improved by eating more fish, they add. But why?

Fish is packed with brain goodness

Cognitive decline happens as a result of a variety of things. The most common pathological processes involved in the loss of overall brain health are changing brain structure, vascular disease, and buildups of abnormal proteins, according to the study.

Fish meat is rich in the sorts of things our brains need to function and rebuild. These include:

  • Omega-3 polyunsaturated fatty acids. These help with our immune system, counteract inflammation in the brain, maintain brain structure, preserve the integrity of the blood-brain barrier, limit brain atrophy, promote the process of creating new neurons in the brain, and increase the volume of particular parts of the brain. Basically, magic.
  • Oligopeptides. These are short sequences of amino acids. They help our brains protect themselves from decline and atrophy and increase the concentration of happy, healthy cells within the brain. 
  • Vitamins and minerals, including iron, magnesium, zinc, phosphorus, and selenium (minerals), and vitamins B and D.

The results of the study are promising, the researchers say. Starting at less than 2oz per day, humans stand to gain all sorts of cognitive benefits from eating fish. So, what are you waiting for?