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Fish For Brain: The brain is the most important organ of the body. It works to control the entire organ. In such a situation, it is very important for it to remain healthy. For this, you can include these 5 fishes in your diet.
What do you eat to keep your brain healthy and sharp? Scientists say fish is a great food to include in your diet, especially fatty fish. These fish are rich in omega-3 fatty acids, which play an important role in brain function.
According to a research done in 2021 Some fish have been considered very beneficial for brain health. Researchers explain that this is because the human brain is made up mostly of fat. The fatty acid DHA is found in particularly high amounts in it. This fat plays an important role in the cell membranes in our brain tissue, and is also important for nerve health, allowing signals to flow smoothly throughout the body. In such a situation, if you want to keep your brain healthy for a long time, then start including these fish in your diet-
Hilsa
Herring is a small fish, which means it's lower on the food chain and has less mercury. Herring is high in the omega-3 fatty acids EPA and DHA, which help to reduce the risk of heart disease. Helps in improving learning and memory . In such a situation, this fish is very helpful in preventing dementia.
mackerel
Mackerel is similar to herring, it is a small fish that is high in omega-3 EPA and DHA. 100 grams of mackerel contains 898 EPA and 1400 DHA. It helps all parts of the brain to function.
salmon
Salmon is a good source of omega-3 fatty acids as well as vitamin D, vitamin E and several B vitamins. Eating it helps the brain to function properly. It also reduces the risk of many diseases.
Sardines
Sardines are small fish that are very high in omega-3 fatty acids. Being relatively inexpensive, they are also considered an economical option for promoting brain health. A report for 2023 According to , sardines are rich in anti-inflammatory, calcium, potassium, magnesium and zinc which makes it beneficial for the brain as well as the heart.
Tuna
Tuna is another popular fish that is a good source of omega-3 fatty acids. However, it is important to note that some types of tuna may contain high levels of mercury. So it is best to choose fish with a low mercury content, such as albacore tuna.
Tips for including these fish in your diet
Scientists recommend eating fatty fish at least twice a week.
Use healthier cooking methods, such as grilling, baking, or steaming.
Pregnant women, breastfeeding women, and young children should avoid high-mercury fish such as kingfish, shark, and swordfish.