Omega-3s, including ALA (alpha-linolenic acid), EPA (eicosapentaenoic acid), and DHA (docosahexaenoic acid), are essential for cardiovascular health — and studies indicate they also have a role in infant development, brain health, easing rheumatoid arthritis pain, and preventing some cancers, macular degeneration, and dry eye.

Now, a study in the journal Alzheimer's & Dementia shows that women with Alzheimer's disease have reduced blood and brain levels of highly unsaturated omega-3, as well as an increases in blood and brain levels of saturated fats. Men don't.

That suggests there are significant gender differences in the development and progression of Alzheimer's, and this may be why more women than men over age 80 have the disease.

What does this mean for women who want to beef up (without eating beef) their protection from Alzheimer’s?

"Our study suggests that women should make sure they are getting omega fatty acids in their diet through fatty fish or via supplements," says study co-author Cristina Legido-Quigley of King's College London.

I suggest a weekly minimum of 12 ounces of omega-3-loaded canned salmon, wild-caught fresh salmon, sardines, ocean trout, herring, and anchovies, as well as enjoying ALA-rich avocados.

As for supplements: Make it 1,100 mg of a combination of EPA and DHA.

For tasty fish recipes, check out my "What to Eat When Cookbook." And for more information on protecting your brain and staying cognitively sharp for decades to come, check out "Michael Roizen: The Great Age Reboot Explains How to Prevent Cognitive Decline and Dementia" on YouTube, as well as my book "The Great Age Reboot."