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The No. 1 Brain-Boosting Fish, According to a Nutritionist

All types of seafood are helpful for overall health and well-being, but they are particularly good for brain health. According to the 2020-2025 Dietary Guidelines for Americans, nearly ninety percent of Americans do not consume the required eight ounces of seafood each week. Seafood provides protein, good fat, B vitamins, and minerals such as zinc, iron, and iodine. When it comes to nourishing the brain and keeping it in peak condition, wild salmon is the ideal food to ingest.

According to Nutrients, lipids, notably omega-3 polyunsaturated fatty acids, make up more than fifty percent of the brain. Docosahexaenoic acid accounts for approximately 90 percent of the fat that makes up the structure of the brain (DHA). Eicosapentaenoic acid (EPA) is another essential omega-3 fatty acid found in abundance in salmon (EPA). Specifically, a 3-ounce serving of wild salmon provides 1.22 grams of DHA and 0.35 grams of EPA. Approximately 100 percent of the daily recommended intake of DHA and EPA.

Increasing numbers of studies are being conducted to determine how food can slow or prevent cognitive deterioration. According to the American Journal of Clinical Nutrition, higher polyunsaturated fatty acid consumption is connected with a reduced risk of moderate cognitive impairment.

In addition to supplying the brain with essential omega-3 fatty acids, consuming wild salmon may stimulate the production of a potent protein known as brain-derived neurotrophic factor (BDNF). BDNF promotes the growth and survival of brain cells and is one of the proteins responsible for the development of new brain cells.

This is terrific news for salmon lovers! Not only can you enjoy a delicious source of protein, but you can also take care of your brain. Salmon should be consumed at least twice per week, but ideally three times per week, in order to reap its health benefits. Salmon can be roasted in the oven with pesto and a side of vegetables, simply grilled with a side of grains and vegetables, or prepared in a curry.

Wild salmon fillets can be on the pricey side, so if you’re on a tight budget, try canned wild salmon. It may be added to salads or used to make delicious salmon burgers and is a fantastic alternative for those on a budget.

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