Fish and seafood are packed with nutrients like protein, antioxidants and brain-boosting healthy fats. But many Americans don\u2019t eat enough fish to get the full benefits from these foods.<\/p>\n
Even if you don\u2019t consider yourself a big fish fan, it\u2019s worth exploring the vast amount of healthy seafood choices<\/a> out there because of the unique benefits the foods provide for your long-term health.<\/a><\/p>\n Nutrition Tip of the Day: Eat Fish Twice a Week to Boost Brain Health <\/p>\n \u201cEating fatty fish, like salmon, sardines or tuna, twice a week supports brain health,\u201d says Natalie Rizzo, registered dietitian and TODAY nutrition editor. <\/p>\n These types of fish provide the specific types of healthy fat that are linked to better brain health.<\/p>\n Why It Matters<\/p>\n There are three main categories of healthy omega-3 fatty acids<\/a>, as TODAY.com explained previously. That includes alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). <\/p>\n \u201cWhile foods like walnuts, chia seeds and flaxseeds<\/a> provide ALA, our bodies convert only a small amount of ALA into EPA and DHA,\u201d Rizzo says. \u201cTherefore, the main source of EPA and DHA is fatty fish.\u201d<\/p>\n In one study<\/a> of healthy adults, people who ate fish at least twice a week had healthier-looking white matter, which acts as the brain\u2019s communication network, than people who ate fish less often, Rizzo explains. And other research<\/a> links DHA deficiency with cognitive decline, she adds.<\/p>\n How to Get Started<\/p>\n If you\u2019re not used to cooking fish at home, it can be a little daunting. And some types of seafood have a stronger \u201cfishy\u201d taste than others, which may or may not be a selling point for you.<\/p>\n Dietitians previously recommended sardines and salmon<\/a> as two of the healthiest types of fish to eat. They\u2019re both packed with brain-boosting DHA, but are also both on the more intense end of the fish flavor spectrum.<\/p>\n For a milder alternative to salmon, registered dietitian Samantha Cassetty previously recommended looking to arctic char and trout. <\/p>\n Try these recipes:<\/p>\n And, for a similarly convenient tinned fish<\/a> alternative to sardines, a classic canned tuna will get the job done. Try making your tuna salad with some plain Greek yogurt<\/a> to pack even more protein into the meal.<\/p>\n