“Salmon, particularly wild salmon, is arguably the highest-quality protein for brain health,” Kulze says. This oily fish is the richest source of the all-important, but difficult-to-come-by omega-3 fats DHA and EPA. These are critical for healthy brain structure and optimal brain function. “As a huge added bonus, salmon is an outstanding source of five other key brain nutrients: magnesium, B-vitamins, zinc, Vitamin D and choline,” Kulze adds. What you really want is wild salmon (as opposed to farmed) because it’s cleaner and more sustainable. In terms of the breakdown, wild salmon has about 30 percent fewer calories, half the fat, and a third the amount of saturated fat of farm-raised salmon, according to data from the USDA’s National Nutrient Database for Standard Reference (check out macros for wild-caught salmon here and macros for farm-raised salmon here).
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