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A recent study showed that people with higher blood concentrations of key fatty acids had larger brain volumes and better cognitive function than those with lower concentrations.

Researchers collected nutrition-related blood biomarkers, brain images, and memory and intelligence scores of 111 older adults. Then, using a data-fusion approach, they investigated how these factors work together to promote brain and cognitive health in aging.

They found that participants with higher blood concentrations of omega-6, -7, and -9 fatty acids tended to score higher on memory tests than those with lower concentrations. They also had larger gray matter volumes.

These findings suggest that nutrition plays a critical role in brain health and cognitive function in aging. They also underscore the importance of consuming healthy fats for optimal brain health.

Studies like this one emphasize that omega-6 fatty acids are not inherently villainous; rather, they become problematic when they serve as a marker for processed food consumption. In certain contexts, specific omega-6 fatty acids, particularly linoleic acid, exhibit beneficial effects. Instead of eliminating omega-6 fatty acids found in healthy foods, it may be more effective to focus on reducing processed food intake while increasing consumption of omega-3 fatty acids and whole foods containing beneficial forms of omega-6, -7, and -9. By consuming more whole foods, we benefit from not only the presence of healthy omega-6, -7, and -9 fatty acids, but also from fiber, the food matrix, improved glycemic impact, and an abundance of micronutrients that are often stripped away in processed foods. This holistic approach to nutrition ensures that we receive the full spectrum of nutrients required for optimal health.

In addition, although older research showed that the ratio of omega-6s to omega-3s in blood was cause for concern, those concerns are likely unfounded. Rather than focusing on decreasing omega-6 intake to improve the ratio, most people would probably benefit from increasing omega-3 intake instead to improve overall blood concentrations. Learn more about the omega-6/omega-3 ratio in this clip featuring Dr. Bill Harris.

Omega-6s are found in sunflower seeds; walnuts; and pumpkin seeds. They are also found in safflower, sunflower, corn, and soybean oils. Omega-7s are found in salmon, anchovies, macadamia nuts, olive oil, and avocados. Omega-9s are found in various nut oils.

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