This Is the #1 Best Food for Brain Fog, According to a Registered Dietitian
Plus, how much of it you should actually eat every week.
Brain fog can leave you feeling fuzzy, flat and tired. If you find yourself experiencing it more than usual, there could be a few reasons why.
“It may occur during sickness or post-sickness but could also be triggered by lifestyle factors such as lack of sleep, high stress, burnout, being dehydrated or a poor diet,” says Roxana Ehsani, MS, RD, CSSD, LDN, a registered dietitian in Miami, Florida.
Specifically, what you eat and drink every day is a huge contributor to brain fog.
Related: 5 Sneaky Signs of Brain Fog
“Consuming an unhealthy diet, rich in highly processed foods such as processed meats, sodium-rich food (such as salty snacks/fries/take-out) or sugary foods (sweets/treats) or beverages, may also be linked to brain fog,” explains Ehsani.
Plus, if you’re not hydrating well, it can definitely contribute to this "off" feeling.
“Being dehydrated can also affect your ability to think clearly and maintain focus. It may cause headaches, lightheadedness, dizziness and reduce your performance (either mentally or physically),” adds Ehsani.
But one food can help you beat brain fog. Here's what to know.
The Best Food for Brain Fog
Looking to beat brain fog with your diet? Start with fatty fish like salmon.
“Fatty fish is a rich source of omega-3 fats, essential vitamins, minerals and a high-quality source of protein,” says Ehsani. “My favorite choice is wild Alaska salmon, as it contains omega 3 fatty acids, especially DHA and EPA, which are not found in most other foods. Your body cannot make omega-3s, so you need to consume it from food sources. Wild Alaska salmon also has loads of essential vitamins and minerals including vitamin B12, vitamin D, selenium, zinc, glutamine, calcium and iron.”
Related: This Is the Worst Food for Brain Fog
And there's tons of research to back up just how good it is for your brain health: One study found that low levels of vitamin B12 may lead to depression, memory problems and dementia. One 3-ounce cooked serving of wild Alaska sockeye salmon exceeds your daily needs, packing 3.8 mcg. (The RDA, or recommended dietary allowance, is 2.4 mcg.)
Research has found that being low in vitamin D may cause brain fog as well. One 3 oz serving of cooked wild Alaska sockeye salmon contains 14.2 mcg of vitamin D, which nearly meets your daily needs of 15 mcg. Sockeye specifically contains the highest levels of vitamin D compared to other salmons. The RDA for vitamin D is 15 mcg (600 IU).
Another study found that consuming unsaturated fats such as omega-3s is linked to lower levels of developing Alzheimer’s disease. Good news there: One serving of salmon packs 730 mg of omega-3s! The National Institute of Health recommends consuming 1.1 to 1.6 g of omega-3 fatty acids per day, but there is no official recommendation.
Finally, one serving of salmon also packs 23 grams of protein, a high-quality source of protein, that is providing with you essential amino acids that can help keep cognitive function high.
Feeling overwhelmed by all of this? As a basic guideline, the American Heart Association and Dietary Guidelines for Americans recommend two servings of seafood per week (one serving is 4 ounces, so 8 ounces in total per week), preferably wild-caught.
Related: The Best Food for Brain Health, According to a Neurologist
“Look for 'wild' on the label, or a source like Alaska where you can trust it’s wild and sustainable,” says Ehsani. “Wild-caught seafood tends to have lower contaminants than farm-raised seafood too, which is better for your overall health and brain.”
She adds that you can consume seafood in any form: fresh, frozen or canned. You'll still get the benefits!
Next up: 65 Best Salmon Recipes
Source
Roxana Ehsani, MS, RD, CSSD, LDN, registered dietitian in Miami, Florida.
