Fish and seafood are packed with nutrients like protein, antioxidants and brain-boosting healthy fats. But many Americans don’t eat enough fish to get the full benefits from these foods.
Even if you don’t consider yourself a big fish fan, it’s worth exploring the vast amount of healthy seafood choices out there because of the unique benefits the foods provide for your long-term health.
Nutrition Tip of the Day: Eat Fish Twice a Week to Boost Brain Health
“Eating fatty fish, like salmon, sardines or tuna, twice a week supports brain health,” says Natalie Rizzo, registered dietitian and TODAY nutrition editor.
These types of fish provide the specific types of healthy fat that are linked to better brain health.
Why It Matters
There are three main categories of healthy omega-3 fatty acids, as TODAY.com explained previously. That includes alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
“While foods like walnuts, chia seeds and flaxseeds provide ALA, our bodies convert only a small amount of ALA into EPA and DHA,” Rizzo says. “Therefore, the main source of EPA and DHA is fatty fish.”
In one study of healthy adults, people who ate fish at least twice a week had healthier-looking white matter, which acts as the brain’s communication network, than people who ate fish less often, Rizzo explains. And other research links DHA deficiency with cognitive decline, she adds.
How to Get Started
If you’re not used to cooking fish at home, it can be a little daunting. And some types of seafood have a stronger “fishy” taste than others, which may or may not be a selling point for you.
Dietitians previously recommended sardines and salmon as two of the healthiest types of fish to eat. They’re both packed with brain-boosting DHA, but are also both on the more intense end of the fish flavor spectrum.
For a milder alternative to salmon, registered dietitian Samantha Cassetty previously recommended looking to arctic char and trout.
Try these recipes:
And, for a similarly convenient tinned fish alternative to sardines, a classic canned tuna will get the job done. Try making your tuna salad with some plain Greek yogurt to pack even more protein into the meal.
TODAY’s Expert Tip of the Day series is all about simple strategies to make life a little easier. Every Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental wellness and more.