Seafood, in general, is excellent for general health and well-being, but it is particularly beneficial for a healthy brain. According to recent Dietary Guidelines for Americans, close to 90% of people do not meet the suggested intake of 8 ounces of seafood each week. Seafood is a nutrient-dense food category that includes protein, good fat, B vitamins, and minerals including iron, zinc, and iodine. Wild salmon is the greatest fish to consume if you want to feed your brain and keep it healthy.
According to Nutrients, fats make up half of the brain, particularly omega-3 polyunsaturated fatty acids. The majority of the fat in the brain is composed of docosahexaenoic acid (DHA), which makes up about 90% of it. DHA, plus another important fatty acid called Eicosapentaenoic acid (EPA) is found in salmon. In reality, one 3-ounce serving of wild salmon has 1.22 grams DHA and 0.35 grams EPA. If you’re wondering how much DHA and EPA you should eat each day to fulfill the recommended levels, this is roughly 100%.
Diet is being investigated in more depth to learn how it might help to prevent or slow cognitive decline. According to the American Journal of Clinical Nutrition, people who eat more polyunsaturated fatty acids have a smaller risk of mild cognitive damage.
On top of providing your brain with the best sources of omega-3 fatty acids, wild salmon consumption may help to promote the production of a crucial protein called brain-derived neurotrophic factor (BDNF). BDNF promotes cell development and survival in the brain and is one of the proteins involved in generating new brain cells.
For salmon fans, this is fantastic news! You not only get to enjoy a delicious sort of protein, but you also have the opportunity to look after your brain. Consume salmon at least twice a week, but ideally three times if you want to reap the benefits. Salmon may be roasted in the oven with pesto and a side of veggies, grilled with a side of grains and veggies, or cooked in curry.
Canned wild salmon is a reasonable alternative if you’re on a budget. It’s an excellent cost-effective choice that may be used in salads or fashioned into delicious salmon burgers.