1 week Ago By [email protected] (Samantha Masters)
Davina McCall 's favourite mid-morning snack is a fillet of mackerel, an oily fish said to be packed with brain-boosting health benefits.The presenter underwent an operation last November to remove a rare benign tumour known as a colloid cyst. Since the removal of the cyst, the 57-year-old has been on a mission to "rebuild" herself and maintain her brain's health.
Seeking advice wherever possible, Davina invited brain health specialist Kimberley Wilson onto her podcast Begin Again, and during their discussion, they spoke about brain-boosting foods. Kimberley mentioned: "I spoke to one of the leading brain researchers, Michael Crawford, he's been talking about this stuff since the 70s, he will eat fish like four-five times a week." Davina chimed in, revealing: "I do too, I eat mackerel, I'll eat half a fillet of mackerel out of the fridge as my snack, this is my mid-morning snack, like that's where I've got to.
But, [it's] because I love the taste, I'd rather eat that than a biscuit." Kimberley praised Davina's choice of snack , adding: "Your brain loves you for it," to which the presenter responded: "Yeah, well, I hope so, it's been through a lot." The conversation highlighted the importance of omega-3, which can be found in oily fish such as mackerel, salmon, and sardines, for brain health.
According to the expert, the brain is made up of particular fats that have to come from the diet, omega-3 fats called DHA and EPA. "If you think about the brain like a house, every second or third block is omega-3," she explained to Davina. Furthermore, Kimberley highlighted that omega-3 "works with B vitamins to protect the brain", a group of vitamins that play important roles in various parts of the body.
While these can be found in supplement form, she says consuming them as food is the better option. In addition to brain-nourishing fats and vitamins, the expert also highlighted the importance of leafy greens in daily diets, through research findings. Her recommendation list includes greens such as; kale, spinach, watercress, rocket, and an assortment of lettuces, advising: "The darker the green the better.
" Commenting on findings from the study mentioned, she said: "Those people who had daily greens, compared to people who ate less than a serving of greens a day, had brains that were 11 years younger than the people who had 0.8 serving of greens a day. "A separate study, that looked at these nutrients in brain samples, found that the levels of nutrients associated with leafy greens were 50 per cent lower in the brains of people who died with healthy brains.
So, we think these nutrients are particularly protective, full of antioxidants." Mackerel is an oily fish packed with omega-3 fatty acids, vital proteins and selenium, all of which beneficially contribute towards a healthy immune system. Several studies have looked into the connection between oily fish and improved brain health, adding evidence to the growing support.
Good Food notes that omega-3 fatty acids are imperative, as they’re sourced from our diet and not produced by the body itself. Furthermore, Web MD claims that the omega-3s found in mackerel, particularly DHA, are key to brain development. "These fats control the release of chemical messengers in your brain, in turn helping to maintain brain function," the website points out.
"Studies also show that consuming marine omega-3s - like those in mackerel - can reduce your risk of mental health issues like depression, bipolar disorder, and autism." According to a study , published in the medical journal Neurology, research suggested that eating omega-3 fatty acids could preserve brain health and enhance cognition in middle age. Having at least some omega-3s in red blood cells was associated with better brain structure and cognitive function, among healthy volunteers in their 40s and 50s.
Associate Professor at the Department of Population Health Sciences of UT Health San Antonio, Claudia Satizabal, PhD, remarked: "Studies have looked at this association in older populations. The new contribution here is that, even at younger ages, if you have a diet that includes some omega-3 fatty acids, you are already protecting your brain for most of the indicators of brain aging that we see at middle age." A separate study administered 900 mg of DHA daily to 485 elderly adults experiencing signs of cognitive decline.
After a period of 24 weeks, those being supplemented with DHA reportedly showed improved memory and learning test scores. The National Health Service ( NHS ) recommends including at least one serving – roughly 140g when cooked – of oily fish per week in our diets to contribute to a healthy diet, though specific guidance vary for those who are pregnant..
