Brain & Focus
Salmon
A fatty fish loaded with EPA and DHA omega-3s, among the most well-researched compounds for heart and brain health.
Heart Health
Brain
Recovery
Serving
3 oz cooked (85g)
Calories Per Serving
175
Key nutrients
EPA/DHA omega-3s, vitamin D, B12, protein
Nutrient density
39
Why it’s worth eating
Salmon is rich in omega-3 fatty acids, high-quality protein, B vitamins, and selenium. These nutrients support brain, heart, and joint health. Enjoy salmon grilled, baked, or in sushi for maximum benefits.
What you may notice
Mood and mental clarity
Joint comfort
Markers worth tracking
Omega-3 index
Triglycerides
How to eat it
Bake or pan-sear at moderate heat rather than charring, high, prolonged heat degrades omega-3 fats faster than gentle cooking.
Pairs well with
Leafy greens, omega-3s and vitamin D pair well with greens' vitamin K and calcium for overall cardiovascular support
Turmeric, some evidence it complements omega-3's anti-inflammatory pathways
Storage
Refrigerate and use within 1-2 days, or freeze immediately; previously frozen fish should be thawed in the fridge, not at room temperature.
The numbers, per 3 oz cooked (85g)
0%
Vitamin K
1%
Vitamin A
4%
Vitamin C
1%
Calcium
2%
Iron
6%
Magnesium
7%
Potassium
113%
Vitamin B12
47%
Vitamin D
Fiber
0g
Fish, salmon, Atlantic, cooked (FDC 175168)
Evidence
B
Strong omega-3 source with well-characterised contaminant data. Note the source conflict on farmed versus wild.
Study dose vs. serving
A 200 g portion supplies about 2.8-3.2 g EPA+DHA, nearly twice EFSA weekly adequate intake. Realistic serving.
Lundebye AK, Lock EJ, Rasinger JD, et al. Environ Res. 2017. S0013935116311811.
Use caution if
You take blood thinners, high omega-3 intake can mildly affect clotting at high doses
You're pregnant, choose lower-mercury varieties and stay within recommended weekly servings
Details
Type
Protein
Season
Wild season summer-autumn; farmed year-round
Forms
Fresh, frozen, canned, smoked
Price
Premium
Bioactive
EPA and DHA (long-chain omega-3)
Heat stable
Partial - baking, steaming or poaching preserves over 90% of omega-3; deep-frying and charring oxidise them
Watch
SOURCE CONFLICT: this Norwegian dataset found dioxins, PCBs and mercury HIGHER in wild than farmed Atlantic salmon (all below EU limits); US advocacy groups report the opposite for farmed. Present both.
Reliability
5 / 5
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