All kinds of seafood are great for overall health and well-being. However, it is especially beneficial for brain health.by 2020-2025 Dietary Guidelines for AmericansAlmost 90% of Americans do not meet the recommended intake of 8 ounces of seafood per week. Overall, seafood is a nutritious food category, offering protein, healthy fats, B vitamins, and minerals such as zinc, iron, and iodine.When it comes to nourishing the brain and keeping it in its best shape, the best fish to consume Natural salmon.
According to the report, more than half of the brain is made up of fats, especially omega-3 polyunsaturated fatty acids. Nutrients. About 90% of the fat that makes up the structure of the brain is in the form of docosahexaenoic acid (DHA). Salmon is a rich source of DHA and another important omega-3 fatty acid, eicosapentaenoic acid (EPA). In fact, the 3 ounce portion of wild salmon contains 1.22 grams of DHA and 0.35 grams of EPA.If you are wondering how it overlaps with the recommended amount of DHA and EPA, you need to consume it daily, this is about 100%
More and more research is being done to understand how diet can delay or prevent cognitive decline. It has been known that the higher the intake of polyunsaturated fatty acids, the lower the risk of mild cognitive impairment. American Journal of Clinical Nutrition..
In addition to providing the brain with a major source of omega 3 fatty acids, ingesting wild salmon may help produce a powerful protein called brain-derived neurotrophic factor (BDNF). BDNF is one of the proteins that support the growth and survival of brain cells and are involved in the creation of new brain cells.
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For salmon lovers, this is great news! Not only can you enjoy the delicious form of protein, but you can also take care of your brain in the process. Try to eat at least twice a week, ideally three times a week, to see the benefits of eating salmon. The way to enjoy salmon is to roast it in the oven with pesto and vegetable sides, grill it with grain and vegetable sides, or bake it in curry.
Wild salmon fillets can be on the more expensive side, so if you’re shopping on a budget, try canned wild salmon. An excellent budget-friendly option that can be added on top of salads or used to make delicious salmon burgers.
Sidney Green, MS, RD
Sydney Greene is a registered dietitian specializing in nutrition for addiction recovery, eating disorders, body image, and chronic digestive problems.read more
