When it comes to boosting brainpower, what you eat matters. The brain is one of the most complex and fascinating organs in the human body, and it thrives on optimal nutrition. When your brain gets the right nutrients, it functions at its best—helping you think clearly, stay focused, and maintain a balanced mood. But when your diet lacks essential nutrients, you might experience brain fog, memory lapses, or even mood swings.
The good news? Scientists have spent years researching the best foods for brain health, and one nutrient consistently stands out: omega-3 fatty acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These fatty acids play a crucial role in supporting cognitive health, but here’s the catch—our bodies can’t produce them on their own. That means we need to get them from our diet, and one of the best sources is fish.
In this post, we’ll dive into why fish is so important for brain health and reveal the top 5 fish you should be eating to keep your brain sharp and healthy.
Why Fish is a Brain Superfood
Let’s face it: most of us aren’t eating enough fish. A 2021 review published in Advances in Food and Nutrition Research highlighted the importance of fish for brain health, emphasizing the role of omega-3 fatty acids in supporting not just the brain, but also eye and heart health. Despite this, less than 1 in 5 Americans meet the Dietary Guidelines for Americans recommendation to eat seafood at least twice a week.
So, why is fish so important? For starters, our brains are made up of about 60% fat, and DHA is one of the most abundant fatty acids in brain tissue. According to Dr. Kaitlin Roke, a researcher and director of scientific communication at the Global Organization for EPA and DHA Omega-3s, DHA plays a key role in maintaining the health of brain cell membranes and supporting nerve function. EPA, on the other hand, is essential for metabolic processes and overall brain health.
The bottom line? If you want to keep your brain in top shape, it’s time to add more fish to your diet. Here are the top 5 fish that neuroscientists recommend for brain health.
The Top 5 Fish for Brain Health
1. Herring
Herring is a small fish with big benefits. Because it’s lower on the food chain, it’s less likely to be contaminated with heavy metals and other pollutants. Plus, it’s packed with omega-3s—a 100-gram (3.5-ounce) serving contains about 909 mg of EPA and 1,100 mg of DHA.
Try it: Pickled herring is a popular Scandinavian dish that’s both delicious and nutritious.
2. Mackerel
Mackerel is another small fish that’s rich in omega-3s, with 898 mg of EPA and 1,400 mg of DHA per 100-gram serving. Its bold flavor makes it a great choice for dishes with strong seasonings, like a gochujang glaze.
Try it: Grilled mackerel with a spicy glaze is a flavorful way to enjoy this brain-boosting fish.
3. Salmon
Salmon is a well-known favorite, and for good reason. A 100-gram serving contains about 862 mg of EPA and 1,100 mg of DHA. Whether you choose fresh, frozen, or canned, all forms of salmon count toward your omega-3 intake.
Try it: Check out our collection of 28 easy salmon dinner recipes for quick and healthy meal ideas.
4. Sardines
Sardines are a convenient and nutrient-dense option, especially when canned. A 100-gram serving provides 473 mg of EPA and 509 mg of DHA, along with anti-inflammatory nutrients like calcium, potassium, and magnesium.
Try it: Add sardines to a Greek salad for a protein-packed, omega-3-rich meal.
5. Tuna
Canned tuna is an affordable and versatile choice, offering 25 mg of EPA and 197 mg of DHA per 100-gram serving. It’s perfect for quick meals and can be used in everything from salads to casseroles.
Try it: Whip up one of our 20 recipes made with a can of tuna for a brain-healthy dinner tonight.
Tips for Buying Fish
Not sure how to choose the best fish for your family? Here are some expert tips from registered dietitian Elana Natker:
- Check the Label: Look for a country-of-origin label to know where your seafood comes from.
- Go Sustainable: Choose fish with sustainability certifications, like the Marine Stewardship Council logo or the Friend of the Sea logo.
- Explore Frozen Options: Frozen seafood is often more affordable and just as nutritious as fresh.
- Don’t Overlook Canned: Canned, jarred, or pouched seafood is convenient, budget-friendly, and packed with nutrients. Just watch out for added sauces or salt.
Final Thoughts
Eating fish isn’t just good for your brain—it’s a delicious way to support your overall health. By incorporating these top 5 fish into your diet, you’ll be giving your brain the nutrients it needs to stay sharp and focused. So, what are you waiting for? Head to the store, pick up some fish, and start cooking your way to better brain health today!
What’s your favorite way to enjoy fish? Share your go-to recipes in the comments below! And don’t forget to subscribe to EatWellify for more tips on eating well and living well.
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