Almost all fish are great food for your brain, but it is the cold-water fish that really pack a punch in the Omega-3 fatty acid department. And it is precisely the Omega-3s that are responsible for feeding your brain and preventing cognitive decline. Independant findings have discovered that Omega-3s can improve the brain’s performance when given certain mental tasks and reduce the levels of tiredness that can occur after tough tasks. But the greatest promise may be important for staving off dementia in later years.
Deep Sea, cold-water fish contain the big Omega 3 numbers. It’s because of their extra layers of fat that keep them from freezing while they swim in frigid temperatures that really do the trick to feed your brain. Here are the 5 best fish to feed your brain.
It’s pretty common knowledge that salmon is one of the best fish for brain and heart power. It packs a whopping gram of Omega 3s per every 3 ounces. However,it is the wild caught salmon that is the best to purchase. There are actually more nutrients and less PCB contaminants in wild caught salmon.
Salmon is great on the barbecue and is versatile to cook. Its dense meat makes it taste great with a marinade or glaze but it works with just butter, lemon and parsley, too.
Rich in Omega 3s, Atlantic Mackerel is a wise choice to boost brain power. Due to questions about mercury, it is best to stick to Atlantic Mackerel instead of King or Spanish varieties. Mackerel is a wonderful source of rich fatty acids and are often marketedprepared in cans for easy consumption, but is also a versatile fish to cook.
3) Albacore Tuna
Keep in mind to buy tuna from U.S. or Canadian fisheries to insure that fishing methods will not catch and destroy other species. Children up to 6 years old old should avoid or strictly limit tuna consumption because of the fearof a moderate mercury consumption.
Tuna, mostly marketed in a prepared canned or packaged form, has become popular cooked fresh and grilled rare. Raw tuna is widely used in Japanese sashimi.
Herring is a small fish that’s big in omega 3s – almost two grams per serving. Herring are low in the food chain and therefore can promise very low levels of mercury. Often eaten in pickled form with onions, they are a delicacy in Norway, Scandinavia, and many European countries. They also can be fermented, smoked, grilled or even eaten raw.
Sardines are a wonderful source of the coveted good fatty acids, and they really deliver – about 1 gram per serving. Since they are very small, they tend to have a very low level of mercury. Most commonly marketed canned, they are delicious in salads and in sandwiches, but you can enjoy them fresh too by filleting them, then grilling, braising them in a sauce, etc.
These fish are super food for the brain and there are even more to try once you’ve added these five to your weekly food cart. Fish can be a versatile meal to cook and is great for the whole family.
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