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Photo:PHOTOGRAPHER: FRED HARDY, FOOD STYLIST: JENNIFER WENDORF, PROP STYLIST: LYDIA PURCELL
PHOTOGRAPHER: FRED HARDY, FOOD STYLIST: JENNIFER WENDORF, PROP STYLIST: LYDIA PURCELL
Eating to boost your brainpower is a hot topic right now. Why? Because the brain is arguably one of the most complex and fascinating organs in the human body. When the brain is fueled with optimum nutrition, it works at its prime, allowing you to think quickly. However, if your diet is lacking essential nutrients, you may experience difficulty concentrating, memory loss or mood changes.
MIND Diet: Best Foods to Eat to Keep Your Brain Young
Thankfully, researchers have spent countless hours diving into learning about the important nutrients for brain health—and theomega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), continue to reign supreme. Both EPA and DHA have demonstrated a crucial role in supporting cognitive health, yet our bodies can’t produce them on their own. We need to get them in our diets, and these omega-3s are plentiful in fish. Learn about why fish is key for your brain and which fish to focus on.
Why Fish Is Important for Cognitive Health
One thing is clear: We’re not eating enough fish. A recent 2021 review published inAdvances in Food and Nutrition Researchpinpointed just how important fish is for brain health. Not only did scientists highlight how important fatty acids found in fish are for brain, eye and heart health, but they also discussed how under-consumed seafood truly is in the United States. In fact, the2020-2025 Dietary Guidelines for Americansencourage Americans to consume seafood at least two times per week to reap the brain health benefits, but fewer than 1 in 5 Americans do.
Why is it so important? Well, our brain is mostly made up of fat. “Out of the individual fatty acids in the brain, DHA, in particular, is found in high amounts. DHA plays an important role in the cell membranes in our brain tissue, and can also be important for nerve health, helping signals to flow smoothly across the body,” saysKaitlin Roke, Ph.D.,a researcher and director of scientific communication and outreach at the Global Organization for EPA and DHA Omega-3s. “EPA is also very important for brain health functions and metabolic processes,” she adds.
So, you’ll want to make a concerted effort to get these omega-3s in your diet, and if you’re a current (or future) fish eater, there are some seafood selections that are especially rich in these fatty acids.
The 5 Best Fish to Eat for Brain Health, According to Neuroscientists
1. Herring
According to theUSDA, a 100-gram (about 3.5-ounce) serving of herring contains approximately 909 milligrams of EPA and 1,100 mg of DHA. While currently there is no defined level of EPA or DHA that the USDA recommends Americans consume, the American Heart Association recommends at least 250 mg per day of DHA and EPA to prevent heart disease, according to a report inCirculationin 2022. New to herring? Try theseScandinavian Pickled Herring Bites.
2. Mackerel
Similar to herring, Plourde is a fan of mackerel since it’s also a small fish that packs a high amount of EPA and DHA. A 100-gram (3.5-ounce) serving of mackerel contains approximately 898 mg of EPA and 1,400 mg of DHA, according to theUSDA. Mackerel has a strong flavor profile and pairs great with a boldly seasoned glaze. Try it in ourGochujang-Glazed Grilled Mackerel.
3. Salmon
Salmon may be a more familiar fish, and it’s one that psychiatristJoseph Hibbeln, M.D., recommends. According to theUSDA, a 100-gram (3.5-ounce) serving of salmon contains approximately 862 mg of EPA and 1,100 mg of DHA. Whether you choose to enjoy salmon fresh, frozen or from a can, all forms count toward your EPA and DHA intakes.
4. Sardines
Both Plourde and Hibbeln are proponents of including sardines in the diet. Sardines are aconvenient tinned fishand come in a variety of flavors (like lemon and olive oil or peri-peri), making it easy to experiment with the different tastes until you find one you like best.
A 100-gram (3.5-ounce) serving of sardines contains approximately 473 mg of EPA and 509 mg of DHA, per theUSDA. What’s more, sardines pack nutrients that are known to be anti-inflammatory and heart-protective, such as calcium, potassium, magnesium and zinc, which may help manage cardiovascular disease, according to a 2023 article published inFrontiers in Nutrition. Toss sardines into a salad for a protein- and omega-3-packed meal, like ourGreek Salad with Sardines.
5. Tuna
Canned tunais an accessible, affordable and delicious option. A 100-gram (3.5-ounce) serving of canned tuna (in water) contains approximately 25 mg of EPA and 197 mg of DHA, according to theUSDA. Pop open a can and make one of our20 recipes prepared with a can of tuna tonight.
Tips for Purchasing Fish
The Bottom Line
Neuroscientists confirm you should be consuming fish regularly to support brain health. Unless you are vegan or have a food allergy, aim to include fatty fish—herring, mackerel, salmon, sardines and tuna—in your diet. These fish provide the beneficial omega-3 fatty acids, EPA and DHA, that support cognitive health. Other seafood choices are also welcomed in the diet. “Consuming more seafood of any kind is good. Eat what you like,” says Hibbeln.
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