Fatty fish tied to Alzheimer’s protection

Eating plenty of fatty fish – such as salmon, mackerel, and sardines – could help protect women against Alzheimer’s disease, according to new research from King’s College London. The study examined blood samples from 841 adults, with 306 diagnosed with Alzheimer’s. Researchers noted a striking drop in levels of unsaturated fats, including omega fatty acids, in women with Alzheimer’s compared to healthy women. These fats are vital for brain health and can only be obtained through food – most notably oily fish.

Unlike women, men did not show any notable differences in these fat molecules, regardless of their Alzheimer’s status. This discovery may help explain why women are disproportionately diagnosed with Alzheimer’s, especially after the age of 80. Senior author Dr. Cristina Legido-Quigley said: “Our findings suggest women should ensure they are getting omega fatty acids in their diet – either through fatty fish or supplements.” However, she stressed that more clinical trials are needed to confirm whether changing dietary fats can influence the progression of Alzheimer’s.

These results further highlight the importance of a diet rich in “good fats” for women’s brain health, with omega-rich fish standing out as a key ingredient.

Here are three easy, brain-healthy fish recipes

Salmon Poached in Olive Oil

Ingredients:

2 salmon fillets

6tbsp extra virgin olive oil

1 medium head broccoli (or greens of choice)

1 bunch asparagus or green beans

Pinch salt and pepper

1tsp Dijon mustard

3tbsp freshly squeezed lemon juice

Instructions:

Place salmon fillets in a baking dish and cover with olive oil.

Bake at 120°C for about 20 minutes until just cooked.

Steam broccoli and beans/asparagus.

Mix mustard, lemon juice, remaining olive oil, salt, and pepper to make a dressing.

Serve salmon atop the greens, drizzled with the dressing for a nutrient-packed meal.

Broiled Mackerel with Garlic Sauce

Ingredients:

4 mackerel fillets

3 garlic cloves (minced)

2tbsp olive oil

1 lemon (juiced)

Salt and pepper

Instructions:

Preheat grill.

Mix garlic, olive oil, lemon juice, salt, and pepper.

Brush mixture onto mackerel fillets.

Grill for 5–7 minutes until browned and cooked through.

Serve with roasted sweet potatoes and sautéed spinach for maximum health benefits.

Sardine Salad with Olive Oil Dressing

Ingredients:

1 can sardines (olive oil-packed)

2 cups mixed greens

1 tomato, diced

½ cucumber, sliced

1tbsp olive oil

1tsp balsamic vinegar

Salt and pepper

Instructions:

Layer greens, tomato, and cucumber on a plate.

Top with sardines.

Drizzle olive oil and balsamic; season.

Add a slice of whole-grain bread or a hard-boiled egg for extra protein.

Including these omega-rich fish in your weekly meal plan may be a smart, delicious step towards better brain health – especially for women. Research continues, but evidence already points to benefits worth savouring at the dinner table.

IMPORTANT LEGAL INFO This article is of a general nature and FYI only, because it doesn’t take into account your personal health requirements or existing medical conditions. That means it’s not personalised health advice and shouldn’t be relied upon as if it is. Before making a health-related decision, you should work out if the info is appropriate for your situation and get professional medical advice.