This Is the No. 1 Food to Boost Brain Health, Dietitian Says — and It May Already Be in Your Pantry

The brain is arguably the most important organ in the body. While there's no magic pill to give us cerebral superpowers, there are things we can do to help keep our mind sharp and prevent cognitive decline.

One of the best ways to protect our noggin is by eating high-quality foods rich in nutrients that are beneficial for brain health. These "brain foods" contain healthy fats, antioxidants, vitamins and minerals which nourish the brain in different ways.

Registered dietitian and author Frances Largeman-Roth shares the No.1 food to boost brain health — and this budget-friendly, shelf-stable item may already be in your pantry.

Dietitian Tip of the Day: Eat Canned, Fatty Fish to Boost Brain Health

Largeman-Roth's favorite brain-boosting food is fatty fish, specifically canned sardines and wild-caught salmon.

Fatty fish is rich in protein, healthy fats, vitamins and minerals which support overall health — but omega-3 fatty acids are the star brain-boosting nutrient.

“Our brains are mostly made up of omega-3s called EPA and DHA, so it makes sense that foods that contain these fats would help support brain health,” said Largeman-Roth.

Adults need 1.1-1.6 grams of omega-3s per day. Most store-bought canned sardines and wild salmon contain 1–2 grams of EPA and DHA. They're also naturally low in mercury.

Compared to fresh seafood, canned fish is just as healthy — it provides the same omega-3s and other nutrients in a pre-cooked, affordable package.

Why It Matters

The omega-3s in canned fish can support brain health by reducing inflammation, supporting neuron growth, and protecting against cognitive decline, says Largeman-Roth. Eating foods high in omega-3s may help improve blood flow to the brain and boost cognition, memory and mood.

A study published in the journal Nature Aging shows that fatty acids are a top nutrient linked with healthy brain aging.

Eating seafood just once a week is linked with a lower risk of Alzheimer’s, the most common form of dementia, says Largeman-Roth. However, 80–90% of Americans don't eat enough seafood.

Canned fish is an easy way to up your intake.

How to get started

The healthiest canned fish options are wild-caught, packed in extra virgin olive oil or water, and lower in sodium.

The recipe ideas with tinned fish are endless. Sardines can be eaten as-is from the can with crackers, on salad or rice, or added to pasta sauce. Canned salmon can be turned into burger patties, used in sushi rolls, or subbed for tuna in sandwiches.

Instead of a charcuterie board, try a tinned fish plate.

TODAY’s Expert Tip of the Day series is all about simple strategies to make life a little easier. Every Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental wellness and more.