When was the last time you had fish for dinner? If you can’t remember, it might be more than just old age. Research suggests that improved memory is just one of many brain-boosting benefits associated with eating more fish.
Fish has long had a reputation as being “brain food” – but is this reputation backed up by scientific evidence? After looking at the latest research, the answer seems to be a resounding yes Fish contains several important nutrients that benefit brain health and may help stave off cognitive decline
In this article. we’ll review the evidence on why fish deserves to be called brain food. looking at
- The omega-3 fatty acids in fish and their effects on the brain
- Other brain-boosting nutrients found in fish
- Studies linking fish consumption to better cognitive health
- How much and what types of fish to eat for maximum brain benefits
Let’s dive in and learn if fish really deserves the moniker of brain food.
Omega-3s – The Super Nutrients for Brain Health
The strongest evidence for fish as brain food relates to its high levels of omega-3 fatty acids, specifically EPA and DHA. Omega-3s are essential fats that our bodies cannot make on their own. The only way to obtain them is through diet or supplementation.
Omega-3s, especially DHA, are critical building blocks for proper brain health and development. DHA makes up over 90% of the omega-3s in the brain and is a major structural component of neuronal membranes. Omega-3s help build the brain during fetal development and infancy but also play vital roles in the adult brain:
- Maintaining neuronal membrane integrity and fluidity
- Regulating neurotransmitters like dopamine and serotonin
- Reducing inflammation
- Improving blood flow
- Promoting growth of neurons and synaptic connections
With all these critical functions, it’s no wonder that inadequate omega-3 intake has been associated with cognitive decline, dementia, and mood disorders. On the flip side, higher omega-3 intake is linked to improved memory, sharper thinking, better focus, and elevated mood.
The anti-inflammatory effects of omega-3s are especially important. Chronic inflammation is detrimental to the brain and a risk factor for neurodegeneration. The powerful anti-inflammatory properties of omega-3s help counter this.
Overall, omega-3s provide multi-faceted support for optimal neurological health throughout life. Eating fish is the best way to obtain the potent omega-3s EPA and DHA.
Other Brain-Boosting Nutrients in Fish
While omega-3s may be the headliner, fish also contains a variety of other nutrients that benefit the brain, including:
Vitamin D: This “sunshine vitamin” is hard to obtain from diet alone. Fish is one of the few natural food sources of vitamin D. Low vitamin D levels have been associated with cognitive impairment and dementia.
Selenium: An essential trace mineral, selenium plays a role in regulating thyroid hormones, oxidative stress, and immune function – all factors that impact brain health.
Vitamin B12: Essential for neurological function, low B12 status is linked to cognitive decline. Fish is a source of this critical nutrient.
High-Quality Protein: The protein in fish provides amino acids that are needed for neurotransmitter synthesis as well as general growth and maintenance of brain tissue.
Together with omega-3s, this nutritional package makes fish a truly excellent brain food.
Studies Confirm Fish Intake Benefits Cognition
Numerous studies over the years have demonstrated positive associations between fish/omega-3 consumption and brain health:
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A 2014 meta-analysis of 26 studies found that higher fish intake was linked to better performance on tests of cognitive function in older adults. The effect was greatest for fatty fish high in omega-3s.
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A study of over 2,000 Finnish men found that those eating fish weekly at midlife had a lower risk of dementia and Alzheimer’s disease 27 years later.
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Data on over 5,000 people aged 65+ linked regular fish consumption with slower cognitive decline over 3 to 9 years of follow-up.
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A 2021 study showed higher blood levels of omega-3s reduced risk of dementia death by 34% over a 9 year period.
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A French study in 2022 used MRI imaging to reveal that eating fish at least twice a week was associated with less blood vessel damage in the brain compared to eating fish rarely.
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Prenatal omega-3 intake from fish has even been linked to improved cognitive abilities in infants.
The associations between fish intake and better late-life cognitive function are remarkably consistent across studies.
How Much Fish for Brain Benefits?
To reap the brain-boosting benefits of fish, how much should you eat? Many studies show benefits with 1-2 servings per week. Government guidelines generally recommend:
- 2 servings (8 oz total) per week for adults
- Up to 12 oz per week for pregnant/breastfeeding women
- 1-2 servings per week for children depending on age
A 3-4 oz serving is about the size of a deck of cards. Try to get at least two weekly servings of fatty fish like salmon, mackerel, herring, trout, or sardines. These types are highest in omega-3s.
Choosing Sustainable, Low-Mercury Fish
To get the most benefits from fish, choose sustainable options low in contaminants like mercury. Some good choices are salmon, trout, sardines, Atlantic mackerel, and freshwater fish like perch or trout.
Limit high-mercury fish like tuna, shark, swordfish, tilefish, and king mackerel. Also check local advisories about contaminated fish from lakes/rivers. Choosing sustainably caught or farmed fish helps protect ocean ecosystems.
Fish – A True Brain Food
Aim for 1-2 servings per week of low-mercury, sustainable fish. Varying preparations like grilling, baking, or making canned fish patties or salmon cakes can add variety. Your brain will thank you for making this tasty, nutrient-dense food a regular part of your diet. When it comes to nutritional support for better thinking, memory, and mental health, fish truly is brain food.
You Are What You Eat
Youve likely heard that omega-3 fatty acids are good for your health. But one in particular, docosahexaenoic acid, or DHA, goes straight to your head. DHA is an omega-3 fatty acid that is required to keep the brain functioning normally and efficiently. Part of the brain and nervous system is made up of fat, and research shows that these tissues prefer DHA to other types of fatty acids.
If you think that getting more DHA in your food might just help you remember to put fish on your shopping list, you should know that not getting enough DHA has been linked to more serious cognitive problems than just forgetting things now and then. In fact, not getting enough DHA has been linked to a higher chance of getting Alzheimer’s later in life.
Signs of memory loss shouldnt be your first signal to boost intake. Think of fish consumption as a savings plan for your brain, not a winning lottery ticket. Long-term consumption of adequate DHA is linked to improved memory and reduced rates of cognitive decline. To reap the brain benefits of DHA, you need to maintain a consistent intake of DHA-rich foods.
Do you have to eat a lot of fish to keep your brain healthy? The 2020–2025 Dietary Guidelines for Americans say that adults should eat at least 8 ounces of seafood every week. This works out to be two 4-ounce servings of fish. Oily fish such as salmon, tuna, Atlantic mackerel, herring and trout are great catches with DHA to offer. When you cook, broil or grill instead of deep-frying because the extra fat from deep-frying is bad for you when you’re serving lean protein. Choose varieties that are lower in mercury levels more often, such as salmon or freshwater trout. Meanwhile, shark and swordfish are choices to limit due to high mercury levels. You can also choose fish that are better for the environment. Look for types that have been certified for responsible seafood production.
Add one more plus to the fish list: lean protein. One more benefit of fish is that it keeps the heart in good aerobic shape, which helps the body power through exercise. Tuna is better for you than red meat because it has more omega-3s and less saturated fat. Studies show that omega-3s may lower the risk of heart disease. <.
For people who follow a vegetarian or vegan diet, all is not lost — getting DHA is possible. Algae is a primary source of DHA and is used to make vegetarian DHA supplements. ALA, another omega-3 fatty acid found in plants, is also found in ground flaxseed, walnuts, and chia seeds. The body changes ALA into DHA. However, our bodies may convert less than 15% of ALA to DHA. If you don’t get most of your omega-3s from oily fish, you might want to talk to your doctor or a registered dietitian nutritionist about taking supplements.
Is fish really brain food?
Do you have to eat fish to feed your brain?
To reap the brain benefits of DHA, you need to maintain a consistent intake of DHA-rich foods. Do you have to be swimming in fish dinners to feed your brain? The 2020-2025 Dietary Guidelines for Americans recommends adults consume at least 8 ounces of seafood per week. This works out to be two 4-ounce servings of fish.
What foods are beneficial for the brain?
Natural foods are great for brain function. This means that industrialized and ultra-processed foods should be avoided. Food source of omega 3 and good fats like fish, seeds, oilseeds and avocado. Other foods such as dark green vegetables, dark chocolate and citrus fruits also have benefits for the brain.
Is fish good for your brain?
Think of fish consumption as a savings plan for your brain, not a winning lottery ticket. Long-term consumption of adequate DHA is linked to improved memory and reduced rates of cognitive decline. To reap the brain benefits of DHA, you need to maintain a consistent intake of DHA-rich foods.
Does eating fried fish increase brain power?
Subjects who ate baked or broiled but not fried fish every week had larger grey matter volumes in the areas of the brain responsible for memory and cognition. Interesting, but there was no determination as to whether these increased volumes translated to any change in brain power.