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Eat More Fish

Aim to get at least two servings of omega-rich fish each week

By

Staying Sharp

Updated June 13, 2024

Updated June 13, 2024

A close-up view of grilled salmon steak with mushrooms, asparagus, snow peas and beans

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Quick Win

Many people who eat fish report having better brain health.

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For at least two meals a week, enjoy fish high in omega-3 fatty acids. These include salmon, mackerel, tuna, herring, sardines, anchovies, black cod or sablefish, striped bass and herring.
A serving of fish is about 3 to 4 ounces.
Experiment with different cooking techniques such as grilling, baking and sautéing to see which preparation you like best. Avoid deep frying: Research suggests that this can break down the fatty acid conten

Why

Fish is a good source of protein as well as omega-3 fatty acids, according to AARP’s Global Council on Brain Health 2018 report “Brain Food.” "The impact of omega-3 fatty acids on the brain has been extensively studied, and there is an abundance of information on the link between omega-3 fatty acids and healthy brain aging," the report states. Adults age 40 and older who eat fish/seafood in a typical week but not red meat “report better brain health and higher average mental well-being scores” than people who eat red meat but not fish weekly, according to a 2017 AARP survey.

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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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