We often think of eating fish for the heart, sometimes for the muscles, rarely for the brain. And yet, this is where certain fish reveal all their power. Several recent scientific studies confirm: certain fish rich in omega-3 fatty acids can strengthen memory, improve concentration and slow down brain aging.
The information does not come from a wellness blog or a nutrition influencer: it is supported by solid research, notably published in Advances in Food and Nutrition Research. This work recommends regular consumption of fatty fish to benefit from their protective effects on the brain, provided that the species is chosen carefully. Here are the three fish that come out on top, according to nutritional neuroscience experts.
Omega-3s, these nutrients that nourish your brain
The human brain is made up of almost 60% fat, a large part of which is polyunsaturated fatty acids. Among them, omega-3 (EPA and DHA) are essential for the proper functioning of the nervous system. However, our body does not know how to make them: we have to look for them on the plate.
The USDA (United States Department of Agriculture) recommends a daily intake of at least 250 mg of EPA and DHA. And researchers agree: fatty fish remain the best natural source of these precious fatty acids. Consuming it at least twice a week would limit cognitive disorders, reduce oxidative stress and slow down age-related memory loss.
One more argument for rethinking the contents of our plates. But be careful, not all fish are equal. Some contain much more omega-3 than others, while presenting less risk of heavy metal contamination.
Three golden fish for memory and concentration
They are small, tasty, rich in omega-3 and easy to cook. These three fish are the champions of brain health according to the site’s nutritionists EatingWell and USDA data:
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Herring:
Often overlooked, this blue fish is nevertheless a nutritional gold mine. A 100 g serving provides approximately 909 mg of EPA and 1,100 mg of DHA, while being low in mercury. Mélanie Plourde, researcher at the University of Sherbrooke, highly recommends it: “As they are in the lower food chain, they are less contaminated (…) and richer in omega-3 fatty acids (compared to) a similar portion of other fish” ; - Mackerel: very popular in the Nordic countries, this fatty fish contains around 898 mg of EPA and 1,400 mg of DHA per 100 g. Grilled, smoked or marinated, it is as good as it is good for you;
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Salmon :
favorite of the French, it remains an excellent option. Less concentrated than mackerel or herring but still rich in omega-3, it offers a wide variety of preparations: raw in sashimi, pan-fried, in foil or in the oven, everything suits it.
How to intelligently integrate them into your diet?
No need to completely change your habits. To benefit from the effects of these fish on memory and mental health, simply integrate them on a regular and varied basis. Choose gentle cooking methods, avoid industrial breading and accompany them with vegetables rich in antioxidants such as broccoli, spinach or carrots.
Also be careful with farmed fish: they may contain less omega-3 and more pollutants. Favor labeled products or products from sustainable fishing. Canned foods (canned mackerel or herring) can also do the trick, as long as they are not bathed in sauces that are too fatty or sweet.
By simply adding these three fish to your weekly routine, you’re giving your brain a true natural makeover. What if the idea of boosting your memory involved a simple, well-designed plate?