Sardines are a golden brain food

Sardines are a widely spread and consumed fish that are not only tasty and a staple food in the healthy Mediterranean diet but also packed with nutrients that enhance its delicious taste. There are many ways to cook sardines. This tiny fish is more affordable than other types with the same nutritional value. They can be eaten grilled, fried, salted, and smoked, and they are mouth-watering in all those ways. This oily, nutrient-rich fish is one of the brain's best friends.

Sardine nutrition facts

The key nutrients in 100 grams of Sardine are:¹

Omega-3 fatty acids

Free radicals, or reactive oxygen species, are unstable and highly reactive chemicals. They are produced naturally as part of biological processes. Oxidative stress occurs due to an imbalance between reactive oxygen species production and the counteracting antioxidant response system. The brain is highly susceptible to oxidative stress due to its lipid-rich content and high oxygen consumption. Oxidative stress has historically been associated with neurodegenerative diseases like Alzheimer's, Huntington’s, and Parkinson’s. There is also a growing recognition of its potential role in neuropsychiatric disorders such as anxiety and depression.²

Sardines are a fatty fish and a powerful source of omega-3 fatty acids, particularly DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid).Omega-3 fatty acids can significantly improve antioxidant capacity. A systematic review and meta-analysis of clinical trials published in the Pharmacological Research in November 2019 reviewed the effects of omega-3 fatty acids on oxidative stress markers in the body. They analyzed data from 5,887 publications, and thirty-nine trials involving 2,875 participants were included in the meta-analysis. The analysis showed that omega-3 fatty acids supplementation significantly improves antioxidant defence against reactive oxygen species.³

Research published in Neurology, the journal of the American Society of Neurology, shed light on the potential benefits of omega-3 fatty acids for cognitive function in middle age. The study included 2,183 cognitively healthy adults with an average age of forty-six. None of the participants had a history of dementia or stroke. Researchers measured their omega-3 fatty acid levels, assessed their abstract reasoning abilities through tests, and utilized MRI scans to evaluate brain volume. Interestingly, the results revealed a correlation between higher omega-3 fatty acid intake and both improved abstract reasoning scores and large hippocampal volume. The researchers acknowledge the encouraging potential of omega-3 fatty acids in enhancing cognitive resilience, even in middle-aged adults.⁴

A systematic review on the role of omega-3 fatty acid supplements on brain health across the lifespan published in Nutrients journal. A systematic review on the role of omega-3 fatty acid supplements on brain health across the lifespan published in Nutrients journal. The review analyzed twenty-five randomized controlled trials with a total of 3633 participants and found a connection between omega-3 supplementation and improved blood markers related to brain health. Notably, these benefits appeared most significant in individuals with initially low omega-3 fatty acid levels, those who are breastfeeding, and those with neuropsychiatric conditions.⁵

Omega-3 fatty acids are essential for fetal development. During pregnancy, adequate intake is vital as they serve as building blocks for the baby's brain and retina. They may potentially reduce perinatal depression risk.⁶

Vitamin D

Vitamin D plays a multifunctional role in brain health. It regulates brain chemicals like neurotransmitters, possesses anti-inflammatory and antioxidant properties, and protects neurons. It also boosts nerve growth factors, further promoting brain function. Emerging evidence suggests its potential to reduce hallmarks of Alzheimer's disease, including amyloid-beta plaque and tau protein abnormalities. Preclinical studies and observational data consistently link low vitamin D levels with cognitive decline and Alzheimer's disease compared to healthy individuals.⁷

Vitamin B

Vitamin B Supplementation may help slow cognitive decline, particularly with early intervention and long-term use. Lower folate levels are associated with a decline in cognitive function.⁸ Vitamins B1, B3, B6, B9 (folate), and B12, in particular, are crucial for neuron function, and deficiencies have been linked to depression, dementia, and Alzheimer's disease.⁹

Selenium

Chronic stress can negatively affect brain function, leading to memory problems and emotional disturbances. Recent research suggests selenium, a dietary antioxidant, might protect the brain from stress-induced damage.¹⁰

Protein

The brain utilizes protein to produce neurotransmitters that influence cognitive performance, mood, and stress response. Protein intake enhances executive functions, such as planning, problem-solving, and decision-making, and working memory, which is the ability to hold and manipulate information in your mind, particularly when faced with demanding cognitive challenges.^11,12 Sardines are an excellent source of protein.

Conclusion

Incorporate sardines into your diet! These offer a double benefit: a rich source of brain-boosting omega-3 fatty acids alongside essential vitamins and minerals that support brain function and mental well-being. Not only are they nutritious, but they can also be surprisingly delicious. Give them a try, you might find them becoming a new favourite!