Overview

Cognitive function is a term that covers a range of mental functions. Simply put, cognitive function how well the brain takes in information and responds appropriately. Cognition informs the way we solve problems in everyday life and learn from and retain information we come across. We can take every step possible to ensure that; as we age, we maintain good cognitive function. This can be done through lifestyle and dietary choices. A poor diet can contribute to cognitive decline.^1,2

Cognitive function can decline due to age and disease, and due to ageing populations worldwide, there is a need to understand the reasons this occurs and the best way to prevent accelerated cognitive decline, with diet being the most controllable factor that can help prevent decline, with omega-3 fatty acids being key in diets that protect cognition.⁴ 

Mackerel is an oily fish that is a high natural source of omega-3 fatty acids. Consumption of omega-3 fatty acids through the diet is recommended.³ This can be done by increasing the mackerel consumed in your regular diet. By increasing mackerel consumption, there is a greater chance of getting the benefits from omega-3 fatty acids and the improved memory, learning and overall cognitive function that occurs.

Key nutrients in mackerel

Mackerel is an oily fish. It is a great source of sodium, potassium and cholesterol which can contribute towards healthy bodily and mental function.

Some of the main nutrients contained in mackerel include:

Protein

100g portion of mackerel there is 19g of protein that contributes to the body's production of hormones, enzymes and the repair and building of muscle.

Vitamin D

It is important in the maintenance of a normal range of serum calcium for musculoskeletal health.⁵

Cobalamin

Cobalaminn is also known as vitamin B12. This is key to neurological function and myelin synthesis. If not properly absorbed, this can lead to neurologic disorders.⁶

Magnesium

Plays a key role in synaptic conduction and research has shown that an increase in dietary magnesium is linked to better brain health.⁷

Benefits of mackerel for cognitive function

Research has shown that fatty acids and many of the vitamins and minerals present in mackerel have a positive effect on age-related cognitive decline.⁸ Omega-3 fatty acids are key nutrients involved in this and 21g of omega-3 is recommended to be consumed weekly.³ The action of omega-3 in increasing blood flow in the brain, and supporting learning and memory, counteracts cognitive decline from ageing and the effects of diseases such as Alzheimer’s disease.

Omega 3 is important in neurotransmitter function, with serotonin and dopamine messaging being supported.⁹ Many studies show that omega-3 has a positive impact on brain health.

Increasing mackerel in your diet

Due to the positive impact of mackerel on cognitive function and brain health, everyone should take measures to ensure that they incorporate mackerel into their diets. It is recommended that there is at least one portion (140g) of oily fish a week in order to benefit from the high levels of nutrients it contains.

Mackerel is sold in many forms. All these forms retain the nutrients that make mackerel so healthy and important for brain health, these include:

• Tinned mackerel
• Frozen mackerel
• Fresh mackerel 

All of these are great options to be included in a balanced diet, which will then offer the positive effects of mackerel if consumed at least once a week.

People would often discount tinned mackerel butt as a quick, easy source of high-protein fish that is filled with omega-3 fatty acids and B vitamins.

Summary

Mackerel is a tasty source of high protein and other nutrients in the diet. The protection it offers against cognitive decline makes it a tremendously nutritious fish and one that all people should consider including in their diets. Omega-3 fatty acids can aid in regular cognitive functioning and support the processes of learning, memory and the brain's ability and speed of processing information.