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Bake Fish for Dinner

The omega-3 fatty acids found in cold-water fish may help support cognitive function

By

Staying Sharp

Updated May 27, 2026

Updated May 27, 2026

A man taking a tray of salmon fillets out of the oven

monkeybusinessimages/Getty Images

Quick Win

Fish like salmon, whitefish and rainbow trout are high in omega-3 fatty acids, which may help support brain health.

Try This Today

Prepare a foolproof baked salmon and enjoy!
If you want to venture out beyond salmon, there are plenty of other cold-water fish to choose from:
- Anchovy (European canned in oil)
- Atlantic, Pacific and jack mackerel
- Sablefish (black cod)
- Whitefish
- Pacific sardine
- Atlantic herring
- Rainbow trout

Why

Cold-water fish is a great source of omega-3 fatty acids, which may support brain health. Researchers found evidence that eating fish regularly — at least one serving per week — was associated with a slower rate of cognitive decline in a review of 25 studies published in GeroScience in 2026. The protein and omega-3s in fish “play essential roles in brain structure and function,” the researchers noted.

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Legal Disclaimer: Staying Sharp, including all content and features, is offered for informational purposes and to educate users on brain health care and medical issues that may affect their daily lives. Staying Sharp is based on a holistic, lifestyle approach to brain health that encourages users to incorporate into their daily lives activities that are associated with general wellness. Nothing in the service should be considered, or used as a substitute for, medical advice, diagnosis, or treatment. Features including the Cognitive Assessment and Lifestyle Check-Ins, Additional Tests, exercises, and challenges assess performance at a particular moment in time on certain discrete cognitive tasks. Staying Sharp games are intended for entertainment and recreational purposes only. Various factors may affect performance, including sleep, tiredness, focus, and other social, environmental, or emotional factors. Performance is not indicative of cognitive health and not predictive of future performance or medical conditions.

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