The #1 Fish for Keeping Your Mind Sharp

The #1 Fish for Keeping Your Mind Sharp

Seafood of all kinds is good for your overall health and well-being, but it's perfect for your brain.

According to the American Dietary Guidelines for 2020-2025, about 90% of Americans do not consume eight ounces of seafood per week.

Seafood is a nutrient-dense food group that includes protein, good fats, B vitamins, and minerals such as zinc, iron, and iodine.

The healthiest fish to take when it comes to fueling the brain and keeping it in top shape is wild salmon.

According to Nutrients, fats make up more than half of the brain, notably omega-3 polyunsaturated fatty acids

.

Docosahexaenoic acid accounts for over 90% of the fat that makes up the brain's structure (DHA). DHA, as well as another critical omega-3 fatty acid, Eicosapentaenoic acid, are abundant in salmon (EPA). 

Wild salmon has 1.22 grams of DHA and 0.35 grams of EPA per 3-ounce serving. If you're wondering how that compares to the daily recommended quantity of DHA and EPA, it's roughly 100 percent.

The #1 Fish for Keeping Your Mind Sharp

More study is being conducted to determine how food can help to reduce or prevent cognitive deterioration. According to the American Journal of Clinical Nutrition, increasing polyunsaturated fatty acid intake is linked to a lower incidence of moderate cognitive impairment.

In addition to providing your brain with essential omega-3 fatty acids, wild salmon may aid in the production of a potent protein known as a brain-derived neurotrophic factor (BDNF). BDNF is one of the proteins involved in the formation of new brain cells and helps them grow and survive.

This is fantastic news for salmon fans! Not only do you get to eat delicious protein, but you also get to take care of your brain. If you want to get the benefits of salmon, eat it at least twice a week, preferably three times a week. Salmon can be roasted with pesto and a side of veggies in the oven, simply grilled with grains and vegetables or cooked in a curry.

Because wild salmon fillets can be expensive, use canned wild salmon if you're on a budget. It's a great budget-friendly alternative that can be used to top salads or make delicious salmon burgers.