2. For your brain
Eating more fish can play an important role in brain function and boosting memory, as over 60 percent of the fats in the brain are the omega-3 docosahexaenoic acid, or “DHA.”
"DHA is essential for brain health," Academy of Nutrition and Dietetics spokesperson Torey Armul said. "In fact, it’s required to keep the brain functioning normally and efficiently."
Aside from the benefits of DHA, the combination and quality of amino acids in fish plays a role in mental health, as does vitamin D. Fish is one of only a few natural sources of the vitamin, which is essential for mental function.
A study published in the "Journal of Neurology, Neurosurgery and Psychiatry" followed more than 3,000 European men aged 40 to 79 and found that those with higher vitamin D levels were better able to process information during a neuropsychological test.
There is even emerging research showing eating a diet high in fish may be helpful in treating depression. The best sources are oilier fish, such as bluefin tuna, Spanish mackerel, anchovies, salmon, sardines, and trout.
This recipe from Lively Table Blog combines salmon with blackberries, which are high in anthocyanins, a flavonoid that boosts brain function among many other health benefits.
Blackberry glazed salmon (serves 4)
Ingredients
- 1 tablespoon avocado oil
- 1 lb salmon filet
- 1 cup blackberries
- 2 tablespoons red wine
- 2 tablespoons balsamic vinegar
- 1 clove garlic
- Pinch black pepper
- 4 basil leaves, thinly sliced (optional)
Method
- Cut salmon into 4-6 oz. filets (or have your butcher do it). Season with salt and pepper.
- In a small saucepan, combine blackberries, wine, vinegar, garlic and pepper. Heat over medium low heat and simmer until reduced to a thick sauce. You may have to mash the berries with a potato masher.
- Heat oil in a large non-stick skillet over medium-high heat. Add salmon filets, flesh side down, and press lightly with a spatula. Cook until crispy, then flip and repeat with skin side down, cooking for a total or 8-10 minutes, or until cooked medium on the inside but crispy on the outside. Place salmon onto plates.
- Spoon blackberry sauce over cooked salmon and top with sliced basil (optional).
- Serve immediately.
