12 Best Foods High in EPA and DHA for Brain Health
EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are two essential omega-3 fatty acids that play a critical role in maintaining brain health. These fatty acids are not only vital for cognitive function but also for the development of the brain and the prevention of neurodegenerative diseases. Studies show that a diet rich in EPA and DHA can improve memory, focus, and mental clarity, while reducing the risk of Alzheimer’s disease, depression, and anxiety.
While the body can synthesize small amounts of EPA and DHA from ALA (alpha-linolenic acid), which is found in plant sources like flaxseeds and walnuts, the conversion rate is low. Therefore, it’s important to consume foods rich in these omega-3s to ensure your brain is getting the nutrients it needs for optimal performance. Below, we’ll explore the 12 best foods high in EPA and DHA to support brain health and cognitive function.
1. Salmon
Salmon is one of the most well-known sources of EPA and DHA, making it a powerhouse food for brain health. A 3-ounce serving of wild-caught salmon provides around 1,000-1,500 mg of omega-3s, primarily in the form of EPA and DHA. These fatty acids are essential for maintaining the structure and function of brain cells, and they help protect neurons from inflammation and oxidative stress.
In addition to being rich in omega-3s, salmon is also a great source of B vitamins, which play a role in brain function by supporting neurotransmitter production and energy metabolism. Including salmon in your diet twice a week can significantly boost your intake of EPA and DHA, promoting cognitive clarity and mental well-being.
2. Mackerel
Mackerel, another fatty fish, is packed with omega-3 fatty acids, particularly DHA, which makes up a large portion of the brain’s grey matter. Mackerel is especially rich in anti-inflammatory compounds, which can help reduce brain inflammation, a common factor in cognitive decline and neurodegenerative diseases. A 3-ounce serving of mackerel provides around 2,000 mg of EPA and DHA, making it one of the most concentrated sources of these brain-boosting fats.
Eating mackerel regularly can help improve cognitive function and reduce the risk of age-related memory loss. Additionally, mackerel is also a good source of selenium and vitamin D, both of which contribute to brain health and help combat oxidative damage.
3. Sardines
Sardines are small, oily fish that are often praised for their high omega-3 content. A single 3-ounce serving of sardines provides around 1,000-1,500 mg of EPA and DHA, making them an excellent option for brain health. These small fish are rich in both DHA, which supports neuronal health and brain plasticity, and EPA, which has anti-inflammatory properties that protect the brain from chronic conditions like depression and anxiety.
Sardines are also packed with calcium, phosphorus, and vitamin B12, all of which are important for nerve function and brain health. As a bonus, sardines are often available canned, making them a convenient and affordable way to boost your omega-3 intake.
4. Anchovies
Anchovies are another small, oily fish that offer a concentrated source of EPA and DHA. A 3-ounce serving of anchovies contains about 1,200 mg of omega-3s, making them an excellent addition to any brain-boosting diet. Anchovies are often used in Mediterranean cuisine and can be added to salads, sauces, or spreads for an extra nutritional punch.
Because anchovies are small and low on the food chain, they tend to have lower levels of mercury compared to larger fish, making them a safer option for frequent consumption. Additionally, anchovies are rich in protein, iron, and calcium, which help support overall health, including the health of your brain and nervous system.
5. Herring
Herring is another omega-3-rich fish that provides significant amounts of both EPA and DHA. A 3-ounce serving of herring offers approximately 1,500-1,800 mg of omega-3s. Like other fatty fish, herring helps support cognitive function, mood regulation, and memory by ensuring that the brain’s cell membranes remain flexible and healthy.
Herring is also an excellent source of vitamin D, which is important for brain health, as well as selenium, a trace mineral that helps prevent oxidative damage to brain cells. Whether smoked, pickled, or grilled, herring can be a delicious and nutrient-dense way to enhance your brain health.
6. Trout
Rainbow trout, often farm-raised, is a freshwater fish that is packed with omega-3 fatty acids. A 3-ounce serving of trout provides around 900-1,100 mg of EPA and DHA, making it a great choice for supporting brain function. Trout is also rich in vitamin D, which has been linked to improved mood and cognitive performance.
Regular consumption of trout can help protect against age-related cognitive decline and reduce the risk of neurodegenerative diseases like Alzheimer’s. Additionally, trout is a good source of potassium, phosphorus, and B vitamins, all of which are important for maintaining healthy brain function.
7. Algae Oil
For those following a vegetarian or vegan diet, algae oil is an excellent plant-based source of EPA and DHA. Algae are the original producers of omega-3s in the marine food chain, and consuming algae oil allows you to bypass the fish and go straight to the source. Algae oil supplements typically contain around 400-700 mg of combined EPA and DHA per serving, making it a viable alternative for boosting brain health without consuming fish.
Algae oil is also more sustainable and environmentally friendly compared to fish oil, and it provides all the brain health benefits of omega-3s without contributing to overfishing or depletion of marine resources. Algae oil supplements can be taken daily to support cognitive function, mood regulation, and memory retention.
8. Cod Liver Oil
Cod liver oil is a supplement made from the livers of codfish, and it is particularly high in DHA, as well as vitamin A and vitamin D, which are both crucial for brain and overall health. A single teaspoon of cod liver oil contains about 1,000-1,200 mg of omega-3s, providing a significant boost to brain function. The combination of omega-3s and fat-soluble vitamins makes cod liver oil a powerful tool for protecting the brain from oxidative stress and inflammation.
Taking cod liver oil regularly can help support memory, focus, and overall cognitive clarity. However, due to its high concentration of vitamins A and D, it’s important not to overconsume cod liver oil to avoid potential toxicity.
9. Bluefin Tuna
Bluefin tuna is one of the richest sources of omega-3 fatty acids, with a 3-ounce serving providing around 1,500-2,000 mg of EPA and DHA. Tuna is especially beneficial for supporting brain health, as it promotes neuronal communication and helps protect brain cells from oxidative damage. However, because bluefin tuna is a larger fish, it is also higher in mercury, so it should be consumed in moderation, particularly for pregnant women and children.
Despite the mercury concerns, the high DHA content in tuna makes it an excellent choice for supporting cognitive function and mental clarity. Tuna is also rich in protein, selenium, and vitamin B12, which are important for maintaining a healthy brain and nervous system.
10. Flaxseeds (with DHA-Fortified Products)
While flaxseeds are primarily known for being rich in ALA, a precursor to EPA and DHA, some flaxseed products are fortified with DHA from algal sources. These fortified products provide a plant-based alternative for those looking to increase their omega-3 intake. A serving of fortified flaxseed products can provide up to 200-300 mg of DHA, helping to support brain function.
Flaxseeds are also a great source of fiber, lignans, and antioxidants, which contribute to overall health, including brain health. Adding ground flaxseeds to smoothies, oatmeal, or baked goods can boost your intake of plant-based omega-3s, as well as other essential nutrients.
11. Walnuts (DHA-Fortified Varieties)
Walnuts are another plant-based source of omega-3s, specifically ALA. While ALA can be converted into EPA and DHA in the body, the conversion rate is low. However, certain varieties of walnuts and walnut products are now fortified with DHA, providing a more direct source of brain-boosting omega-3s for vegetarians and vegans.
In addition to their omega-3 content, walnuts are rich in antioxidants, vitamin E, and polyphenols, which have been shown to protect the brain from oxidative stress and inflammation. Eating a handful of DHA-fortified walnuts daily can help improve cognitive function, focus, and memory.
12. Eggs (DHA-Enriched)
DHA-enriched eggs are another excellent source of brain-healthy omega-3s. These eggs come from chickens that are fed a diet rich in omega-3 fatty acids, resulting in eggs that contain higher levels of DHA compared to regular eggs. One DHA-enriched egg can provide up to 100-200 mg of DHA, making it a convenient way to boost your omega-3 intake.
Eggs are also a good source of choline, a nutrient that is essential for brain development and function. Choline helps produce acetylcholine, a neurotransmitter involved in memory and learning. Incorporating DHA-enriched eggs into your diet can support brain health and cognitive performance.
Conclusion
EPA and DHA are essential omega-3 fatty acids that play a crucial role in maintaining brain health, cognitive function, and mental well-being. Consuming foods rich in these omega-3s can help protect the brain from inflammation, oxidative stress, and neurodegenerative diseases while promoting better memory, focus, and mood. Whether you prefer fatty fish like salmon and mackerel, plant-based alternatives like algae oil, or DHA-enriched products like eggs and walnuts, there are plenty of options to ensure your brain gets the nutrients it needs to function at its best.
By incorporating these 12 foods high in EPA and DHA into your diet, you can give your brain the support it needs for long-term health and cognitive vitality.
