Salmon Overview
Salmon is arguably the most nutritious fish available, packed with omega-3 fatty acids, high-quality protein, and exceptional amounts of vitamin D and B12. Wild-caught salmon is considered superior to farmed for omega-3 content and environmental sustainability.
Why Salmon Helps With Brain Health
Your brain consumes about 20% of your daily calories and requires specific nutrients for optimal function. The right foods can protect against cognitive decline, enhance memory, and improve focus and mental clarity.
Salmon Nutrition Facts
Per 100g (about 3.5 oz fillet)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 208 | — |
| Protein | 20.4g | 41% |
| Total Carbohydrates | 0g | 0% |
| Dietary Fiber | 0g | 0% |
| Sugar | g | — |
| Total Fat | 13.4g | 17% |
| potassium | 363mg | 8% |
| vitaminD | 11µg | 55% |
| vitaminB12 | 3.2µg | 133% |
| vitaminB6 | 0.6mg | 35% |
| selenium | 36.5µg | 66% |
| phosphorus | 240mg | 19% |
Key Nutrients in Salmon for Brain Health
Omega3
2.3gSupports brain health by providing essential omega3
VitaminB12
3.2µgSupports brain health by providing essential vitaminb12
Best Ways to Eat Salmon for Brain Health
- Baked or roasted with herbs
- Grilled with lemon
- Raw as sushi or sashimi (sushi-grade)
- Smoked on salads or bagels
- Pan-seared with crispy skin
Pro Tip:
The MIND diet specifically recommends leafy greens 6+ times/week, other vegetables once daily, berries twice/week, and fish once weekly for optimal cognitive protection.
Salmon Health Benefits
- Exceptional source of heart-protective omega-3s
- Supports brain health and cognitive function
- Provides rare dietary vitamin D
- High-quality complete protein
- Anti-inflammatory properties
Important Considerations
- Limit to 2-3 servings weekly due to potential mercury
- Raw salmon should be previously frozen to kill parasites
- Farmed salmon may have higher contaminant levels
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