It’s not easy for scientists to pinpoint the best foods for brain health. But in study after study, one essential nutrient has stood out: omega-3 fatty acids. In those studies, omega-3 has been associated with benefits to memory, reasoning, and many other cognitive functions—as well as robust brain health overall.
So how do you get omega-3 in your diet? The best sources are certain types of cold-water fish—including herring, anchovies, mackerel, and sardines. But one of the most delicious sources is salmon.
One of the reasons that salmon is good for the brain isn’t just that it is high in omega-3 fatty acids (the good stuff)—it is also relatively low in mercury (the bad stuff). Wild salmon is better than farmed, though either is okay!
Here are four great recipes that shine the light on omega-3-rich salmon, but don’t limit their brain-healthy ingredients there. They also support brain health with other ingredients—so you can get the most out of every meal.
- Almond Orange Salmon
This simple recipe takes less than an hour to make. In addition to the star of the recipe—the brain-healthy salmon—the other ingredients are also good for the brain. Almonds, in particular, are very rich in vitamin E, which is associated with lower rates of cognitive decline. Get the recipe. - Salmon Canapé with Sesame Brittle
Like fish, berries are part of a brain-healthy diet–and strawberries join salmon and fennel in this delicious recipe. The plentiful sesame seeds in the salted sesame brittle might help cognition, too–they’re packed with amino acids, vitamins, and lignans that are associated with better brain health. Get the recipe. - Soy-Sesame Wild Salmon
Nutrient-rich sesame seeds work with ginger and soy sauce to give a nutty, umami flavor to Asian-inspired salmon recipe. Get the recipe. - Garlic Salmon Over Spinach
Salmon, spinach, and garlic pack a 1-2-3 brain-health punch in this recipe! While the omega-3s found in salmon are the best bet for brain health, the potential neuroprotective qualities of garlic and leafy greens like spinach have some evidence behind them. Get this recipe!
Do I need to worry about mercury?
Some fish have high mercury content that makes them much less healthy for your brain. In general, the higher up the food chain, the more mercury a fish contains…so for the best brain health, limit intake of larger predators like shark, swordfish, marlin, and certain tunas. Choose smaller fish instead.
And what about overfishing or environmental damage?
If you worry about how your choice of fish affects fish populations and the environment, the Monterey Bay Aquarium has a great site where you can enter any seafood and learn how it’s caught or farmed.
