Cold water fish

Cold water fish--like salmon, sardines, mackerel, trout, and tuna--are excellent sources of omega-3 fatty acids and one of the best proven dietary sources for a healthy brain. They have particularly high concentrations of docosahexaenonic acid (DHA)—the omega-3 that seems to provide the most brain benefits. Studies suggest that increasing your intake of DHA and other omega-3s may provide neuroprotection throughout the lifespan, from the womb to old age. Among other things,omega-3s have been shown to protect brain health in newborns, improve cognitive performance in adults, and prevent or ameliorate age-related cognitive decline. One study even shows that mothers who get enough DHA have smarter kids. Omega-3s also show promise for brain-related diagnoses, including depression and epilepsy. Earlier evidence suggested omega-3s could help in Alzheimer’s, but more recent studies challenge that belief.

DHA isn’t just good for the brain, it’s good for the body, too—studies show many benefits of healthy DHA levels, including a lower risk of cardiovascular disease. Shrimp, salmon, and sardines are also reasonably high in vitamin B12, which has been demonstrated to be one of the most important vitamins for cognitive health and neuroprotection.

Garlic Salmon over Spinach

Salmon is chock-full of DHA, the omega-3 fatty acid with the most evidence for brain benefits. Almost any salmon is a good choice for the brain, not just because of high good-for-you DHA levels but also because of relatively low levels of bad-for-you mercury. Wild salmon is probably a better choice than farmed salmon, due to lower levels of PCBs. Spinach and garlic may add to the brain benefits of this recipe!

Sardine, Chickpea & Celery Salad

Sardines are excellent sources of Omega-3 fatty acids. They have particularly high concentrations of docosahexaenonic acid (DHA)—the omega-3 that seems to provide the most brain benefits. Studies suggest that increasing your intake of DHA and other omega-3s may provide neuroprotection throughout the lifespan, from the womb to old age. Among other things, omega-3s have been shown to protect brain health in newborns, improve cognitive performance in adults, and prevent or ameliorate age-related cognitive decline. Sardines are also high in vitamin B12, which has been demonstrated to be one of the most important vitamins for cognitive health and neuroprotection.

Baked Tuna & Rotini

Along with many other types of cold water fish like salmon, sardines, and trout, tuna is an excellent source of a type of Omega-3 fatty acid called DHA. DHA has been shown to be neuroprotective from the womb to old age. In addition to brain benefits, DHA intake is also correlated with better cardiovascular health.

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