Salmon. Salmon is full of Omega-3, a fatty acid known to be highly beneficial to the brain—Omega-3 provides more oxygen to the brain, and allows us to retain new information, while still remembering old information.
Eat Salmon To Support Your Brain Health
Regularly consuming at least two servings of salmon per week can provide the nutrients that your body and brain need.
Salmon is great for your brain health because it improves mood, memory, focus, and overall cognitive function. Not only is salmon good for your brain, it's absolutely essential! Your cognitive health relies on your consumption of omega-3 fatty acids.
Wild caught salmon and other fatty fish are high in omega-3 fatty acids, which a 2022 study linked to greater brain volumes, improved abstract reasoning and logical thinking; omega-3s also slow cognitive decline and decrease the risk of developing dementia.
Fish. Seafood, in particular fatty fish such as tuna and salmon, is an excellent source of omega-3 fatty acids, which are associated with good brain health and a reduced risk of cognitive decline.
Some studies have shown that a Mediterranean diet rich in fruits, vegetables, whole grains, beans, nuts, olive oil and fish may be beneficial after brain injury. This is based on research suggesting it helps to maintain cognitive function as people age.
Most of the omega-3 fatty acids in salmon are “essential” fatty acids, which means that your body can't make them, so you need to get them through your diet. Due to its combination of omega-3 fatty acids and potassium, salmon is good for your heart for a variety of reasons.
Overall, salmon offers higher levels of brain-boosting omega-3 fats, and much higher levels of bone-strengthening calcium. While tuna contains less of these, it's still a good source of omega-3 fats and an excellent source of hunger-busting protein.
Omega-3's help moisturize the skin and protect it from UV damage both of which help with premature aging and wrinkles. It's not just the omega-3's however – salmon contains another interesting anti-wrinkle nutrient: astaxanthin.
The FDA recommends eating 8 ounces of salmon per week. So you *can* eat it every day but in smaller servings. If you're pregnant, the FDA recommends eating 8 to 12 ounces of seafood per week from sources that have lower mercury levels — including salmon!
Salmon. Salmon is full of Omega-3, a fatty acid known to be highly beneficial to the brain—Omega-3 provides more oxygen to the brain, and allows us to retain new information, while still remembering old information. The best fish to eat for brain health are salmon, tuna and herring.
Fish and shellfish in this category, such as salmon, catfish, tilapia, lobster and scallops, are safe to eat two to three times a week, or 8 to 12 ounces per week, according to the FDA.
What are the foods that fight memory loss? Berries, fish, and leafy green vegetables are 3 of the best foods that fight memory loss. There's a mountain of evidence showing they support and protect brain health.
White Bread and White Rice. Refined carbohydrates, even ones that don't taste super sweet, can spike your blood sugar. That's often followed by a crash, which can make you feel mentally foggy.
A large study published last summer in Neurology reported a link between consuming ultra-processed foods—such as soft drinks, potato chips and other salty snacks, deep-fried or packaged meats, bottled condiments, prepackaged sweets and breads, and flavored breakfast cereals—and a higher risk for dementia and ...
Eggs are loaded with choline, a type of B-vitamin that can enhance memory and cognition. It's a component of phosphatidylcholine, a critical part of cell membranes, especially brain cells. To incorporate eggs into your meals, try deviled eggs, but mash the yolks with avocado instead of mayonnaise.
Avocados
A source of healthful unsaturated fat, avocados may support the brain. Thus, by reducing high blood pressure, the unsaturated fats in avocados may lower the risk of cognitive decline.
Eating a banana will give your brain the healthy, natural, low GI sugar that it needs during exam time. Plus bananas also make you happy, literally! Bananas contain high levels of tryptophan, an amino acid, which is converted into serotonin in your body.