Eating fatty fish at least twice a week is essential for supporting long-term brain health, according to registered dietitian and nutrition editor Natalie Rizzo in a report published by Today.
Rizzo stated that seafood such as salmon, sardines, and tuna contains specialized beneficial fats that are directly connected to better brain condition. These nutrient-dense foods deliver high amounts of dietary protein, protective antioxidants, and healthy lipids required for optimal neurological function.
Omega-3 fatty acids and dietary sources
Health specialists emphasize that omega-3 fatty acids fall into three main categories: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). Omega-3s are essential polyunsaturated fats that the human body cannot produce in significant quantities on its own, making regular dietary intake necessary for wellness.
Rizzo explained that while plant foods such as walnuts, chia seeds, and flaxseed contain ALA, the body converts only a small fraction of ALA into EPA and DHA. Consequently, fatty fish remains the primary and most effective source for obtaining EPA and DHA directly.
Impact on brain structure and cognition
A study conducted among healthy adults revealed that individuals who ate fish at least twice a week maintained healthier white matter than those who consumed fish less frequently. White matter acts as the brain's primary communication network, consisting of nerve fibers that relay signals between different regions of the central nervous system. Rizzo added that separate research links a deficiency in DHA with cognitive decline.
Simple meal ideas and additional plant tips
For individuals who prefer a milder flavor than canned sardines, the report suggested using classic canned tuna as a convenient alternative. Rizzo advised making a simple tuna salad with natural Greek yogurt instead of mayonnaise, adding extra protein while creating a smooth texture. Greek yogurt is a strained dairy product known for its high protein and calcium content.
The publication also referenced broader dietary advice regarding plant-based foods. Ginger, a root widely valued for its flavor and sharp aroma, can help regulate blood sugar levels. Furthermore, hawthorn, a wild berry plant that yields two crops each year, has been utilized since ancient times in traditional herbal therapy.
