Salmon, mackerel, almonds, walnuts… are foods that contain essential fats for the brain to maintain its function and activity.
Approximately 60% of the brain is made up of fat, and more than half of that fat consists of omega-3 fatty acids. The brain uses omega-3 fatty acids to build brain cells and nerve cells that are essential for learning and memory.
According to Dr. Tran Thi Tra Phuong (Nutrihome Nutrition Clinic System), good fats include: oleic acid, omega-3, DHA, EPA, and DPA. These are essential fatty acids that the body cannot synthesize on its own and must come from daily food intake. These fatty acids facilitate the development and maintenance of brain cells, help prevent neurodegeneration, enhance memory, improve concentration, and promote faster thinking.
Doctor Tra Phuong suggests the following foods containing healthy fats for the brain:
Fatty fish varieties: According to recommendations from the National Institutes of Health and the American Heart Association, eating fatty fish such as mackerel and salmon 3-4 times a week provides many essential fatty acids such as omega-3 and DHA.
Approximately 100g of salmon provides about 200 kcal of energy, is low in unhealthy saturated fat, and is a source of high-quality protein and many essential amino acids. It is also a rich source of vitamin B12, potassium, iron, and vitamin D.
Salmon is rich in omega-3 fatty acids, which are essential for the body. They have anti-inflammatory effects and help reduce factors that cause cardiovascular disease, cancer, Alzheimer's disease, and rheumatoid arthritis. Vitamin B12 in salmon can keep blood and nerve cells functioning properly and helps create DNA.
Salmon is rich in omega-3 fatty acids, which are good for the brain. (Image: Freepik)
Mackerel is also a fatty fish with a rich flavor. Approximately 100g of mackerel provides about 190 kcal of energy, 12g of fat, and 20g of protein. The fat content in 100g of mackerel is about 3g of saturated fat, 4.5g of monounsaturated fat, and 2.9-3g of polyunsaturated fat. These are healthy fats. According to US national data, a 100g serving of mackerel provides 0.77g of EPA and 1.25g of DHA, both beneficial for health.
Tuna is often compared to mackerel, and wild-caught tuna is a type of ocean tuna. The nutritional value per 100g of tuna includes approximately 130 kcal, 0.6g of fat, and is rich in potassium. The fat in tuna is primarily healthy, mainly omega-3 fatty acids (DHA and EPA), which have been shown to be beneficial for health, especially cardiovascular and brain health.
Nuts: Walnuts are rich in DHA, omega-3 fatty acids (approximately 2.5g of omega-3 in each walnut), polyphenols, and vitamin E. Studies show that diets supplemented with walnuts significantly improve learning skills and enhance memory, while also reducing anxiety and stress in studies and work.
Almonds contain very high levels of vitamin E and are associated with protection against neurodegeneration, helping to combat memory loss, cognitive decline, and language impairment in the elderly (Alzheimer's disease).
Peanuts also have a high content of niacin (vitamin B3 or vitamin PP), which is one of the main components that helps in the development and survival of nerve cells. Studies have also demonstrated the important role of niacin in improving neurological conditions.
Hai An
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