Did you know that the brain is the most extraordinary and truly miraculous organ? Weighing about 1.4kg, the human brain accounts for just 2% of body weight yet consumes up to 20% of the body’s total energy, oxygen, and blood. Remarkably, 60% of the brain’s volume is fat.

Healthy fats are a vital source of energy for brain cells, ensuring smooth and efficient brain function. The best fats for the brain include oleic acid, omega-3, DHA, EPA, and DPA. These essential fatty acids cannot be synthesized by the body and must come from daily food intake. These fats support the development and maintenance of brain cells, help prevent neurodegeneration, enhance memory, and improve focus and cognitive agility.

So, what foods should you eat to ensure your brain gets the best healthy fats? Nutrition experts recommend prioritizing the following groups of foods.

Top Brain-Healthy Food Group: Fatty Fish

Leading the fatty fish group are salmon, mackerel, and tuna.

According to recommendations from the National Institutes of Health and the American Heart Association, eating mackerel, salmon, and tuna 3–4 times per week provides essential fatty acids like omega-3, DHA, and EPA.

• Salmon contains a high amount of omega-3 fatty acids, essential for the body, with anti-inflammatory properties that reduce the risk of heart disease, cancer, Alzheimer’s, and rheumatoid arthritis. Vitamin B12 in salmon supports healthy blood and nerve cells and aids DNA production. Additionally, salmon is rich in protein, potassium, iron, and vitamin D, optimizing neurotransmitter functions.
• Mackerel, another fatty fish with a rich flavor, provides 190 kcal, 20g of protein, and 12g of fat per 100g. Among these 12g of fat, approximately 3g are saturated fats, 4.5g are monounsaturated fats, and 4.5g are polyunsaturated fats—all beneficial fats. According to U.S. national data, a 100g serving of mackerel contains 0.77g of EPA and 1.25g of DHA, which are excellent for health.
• Tuna is often compared to mackerel. The fats in tuna are predominantly healthy fats, mainly omega-3, DHA, and EPA, which have proven benefits for overall health, particularly heart and brain health.

Second Brain-Healthy Food Group: Nuts Rich in Healthy Fats

This group is led by walnuts, almonds, and peanuts.

• Walnuts are packed with DHA, omega-3 fatty acids, polyphenols, and vitamin E. Studies show that adding walnuts to the diet significantly improves learning abilities and memory while reducing anxiety and stress in academic and work settings.
• Almonds contain high levels of vitamin E, which is linked to protecting against the degeneration of nerve cells. They help combat memory loss, cognitive decline, and speech impairments in the elderly, such as Alzheimer’s disease.
• Peanuts are rich in vitamin B3, a key component in the development and survival of nerve cells. Research also highlights the critical role of vitamin B3 in improving neurological conditions.