More fish equals a stronger brain

More fish equals a stronger brain


Like Popeye popping a can of spinach, you may able to eat a fillet of fish and flex your brain.

According to a study by the University of Pittsburgh School of Medicine, eating baked or broiled fish just once per week helps grow the gray matter in several parts of your brain, including areas responsible for memory and cognition. Strengthening this gray matter may help you reduce the risk of dementia later in life.

Gray matter is a network of structures responsible for processing information in the brain.

A key component of these structures is their cell membranes. Building these cell membranes requires omega-3 fatty acids, nutrients our bodies do not make. But we can get these fatty acids from certain foods.

You can get one type of omega-3 in oils such as soybean or flaxseed oil or in walnuts and vegetables such as Brussels sprouts, kale and spinach.

Fatty fish like salmon provide the other type of omega-3. But make sure your meal is baked or broiled, not fried. Frying destroys the fish’s fatty acids.

Women who are nursing, pregnant or expecting to become pregnant may hear conflicting messages about how much fish they should eat. The same omega-3 fatty acids that help your brain could help your growing baby’s brain to develop. On the other hand, predatory fish such as shark, swordfish, tuna and king mackerel may have high levels of mercury. Mercury isn’t a problem for most adults but could interfere with the developing brains of fetuses. Children should also avoid fish with high mercury content.

Experts say fish lower on the food chain such as salmon, trout, sardines and anchovies should be safe for women to eat.

Be sure to sample the catch of the day more often. Fish are healthy to eat … and may give your brain a boost, too.

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