United States: It can be frustrating to find yourself forgetting things easily, whether it’s losing track of a conversation or misplacing your phone. While occasional forgetfulness can be due to stress or distraction, it may also be a sign of subjective cognitive decline (SCD). SCD is characterized by self-reported issues with memory and thinking, affecting about 1 in 9 adults over 45.
While SCD does not necessarily lead to dementia or Alzheimer’s, it suggests that lifestyle changes might be beneficial. One important aspect to consider is improving your diet, particularly by incorporating more protein, as per eatingwell.com.
Why Protein Is Important for Brain Health
Protein is often associated with muscle building and weight loss, but it also plays a crucial role in brain health. Proteins are made up of amino acids, which are essential for the production of neurotransmitters. These neurotransmitters, including serotonin and dopamine, are chemical messengers that facilitate communication between brain cells and are vital for regulating mood, cognition, and overall mental function.
Dietitian and author Lauren Manaker, M.S., RDN, emphasizes the importance of protein for brain health. She explains that consuming nutrient-dense protein sources can help protect brain health by providing the necessary building blocks for neurotransmitter production.
The Best Protein for Better Brain Health
While there are many protein options available, research highlights salmon as one of the best for brain health. A 3.5-ounce cooked portion of salmon provides 25 grams of high-quality protein, which supports cognitive performance by aiding neurotransmitter production, as eatingwell.com.
Additionally, salmon is rich in omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). DHA is a significant component of brain cell membranes and supports brain functions like learning and memory. Although the body can produce a small amount of EPA and DHA, it’s not enough to meet the body’s needs. Therefore, dietary intake of these fatty acids is crucial.
Recommendations suggest eating at least two servings of fatty fish, like salmon, per week. Consuming omega-3s through diet or supplements has been linked to improvements in learning, memory, and overall cognitive well-being. Studies have shown that regular fish consumption can lower the risk of dementia and Alzheimer’s disease and may also lead to immediate benefits like improved brain structure and memory performance.
Tips to Add Salmon to Your Weekly Routine
Incorporating salmon into your diet doesn’t have to be difficult. Here are some tips to help you get started:
Explore Different Types of Salmon: There are several types of salmon available, each with unique flavors and textures. Chinook (king salmon) has a rich flavor, coho and sockeye are known for their bright red flesh, and pink salmon is commonly found in cans. Choose based on your taste preferences and budget, as per eatingwell.com.
Try Canned Salmon: If you’re new to cooking salmon, start with canned salmon. It’s convenient and versatile. Mix it with a Dijon-based dressing for a salad, or use it to make salmon-stuffed avocados or easy salmon cakes.
Find Your Preferred Cooking Method: Experiment with different cooking methods to find what you enjoy. You can roast marinated salmon with vegetables on a sheet pan, grill it, or make it crispy in an air-fryer. Check out healthy recipes to make the process enjoyable and varied.
By including salmon in your diet, you can boost your brain health with a delicious and nutritious protein source.