The consumption of polyunsaturated omega fatty acids, in particular, docosahexaenoic acid (DHA), have been associated with the slowing of the cognitive decline.
Several studies highlight the importance of vitamins B9 and B12, and selenium (Se) for the proper functioning of the nervous system and the maintenance of healthy neuronal activity.
Chub mackerel (source of DHA, B12 and Se) and quinoa (rich in vitamin B9) are affordable foods, sustainable and of national origin, with a great upgrading potential.
In detail
Mackerel is a privileged source of n-3 polyunsaturated fatty acids (n-3 PUFA), and in particular, docosahexaenoic acid (also known as DHA), but also vitamin B12 and selenium. Quinoa, on the other hand, has high levels of vitamin B9 in its composition.
We now know that lipids correspond to about 50% of the dry weight of the human brain, with PUFAs representing on average 25-30% of the total fatty acids. In turn, DHA corresponds to roughly half of the PUFAs in the brain.
In fact, science has been giving DHA a fundamental role with regard to brain health, namely the improvement of learning capacity and memory. On the other hand, reduced levels of DHA have been associated with cognitive decline during aging, leading to the belief that this fatty acid may be essential for the prevention of degenerative neurological diseases, such as Alzheimer’s and Parkinson’s diseases.
In this regard, the B vitamins (B9 and B12) and selenium also play an important role in maintaining neuronal cells, which is why they are also indispensable for maintaining healthy neuronal activity. Therefore, it is very likely that there is a positive, and even synergistic, interaction between DHA, vitamins B9 and B12 and Se in preventing cognitive aging.
Mackerel and quinoa thus contribute to the supply of neuroprotective nutrients and help to maintain adequate levels of these elements during aging, when there is less absorption of the nutrients available in food. These two accessible and versatile foods can therefore be an effective response to the prevention of cognitive decline associated with aging.