The Best Protein Source for Better Brain Health

When it comes to the best brain foods, sources of protein are at the top of the list. After all, protein plays a major role in nerve cells, making it essential for brain health. Luckily, there are plenty of protein-packed foods to choose from—but is there one that’s exceptionally helpful for the brain? Here, a dietitian names the best protein for brain health, including what makes it so special and how to eat more of it at home.

#1 Source of Protein for Brain Health

If you’d like to eat for brain health, look no further than salmon. The fatty fish is “incredible for brain health because it combines high-quality protein with essential omega-3 fatty acids, vitamins, and antioxidants, all of which are vital for cognitive health,” notes Kristen Lorenz, RD. More specifically, salmon provides docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), two types of omega-3 fatty acids, as well as vitamin B12, vitamin D, and selenium, according to Lorenz.

How do these nutrients support your noggin, exactly? “Protein is essential for brain health because it provides amino acids that form neurotransmitters, which are chemical messengers that facilitate communication between brain cells,” explains Lorenz. This is key for vital cognitive functions, such as memory and learning. Protein also supports the structure and repair of brain cells, helping maintain their integrity and function, says Lorenz.

But what makes salmon so good for the brain—especially when compared to other protein sources—is its high omega-3 content. “Omega-3 fatty acids, particularly DHA, are major components of brain cell membranes,” shares Lorenz. They support optimal fluidity, ensuring molecules can properly move in and out of cells, ultimately aiding cell communication. “DHA is also anti-inflammatory, [which helps] reduce brain inflammation linked to cognitive decline and mood disorders,” Lorenz adds.

In the micronutrient department, salmon is just as beneficial for the brain. As mentioned, the fatty fish contains vitamin B12, which is involved in the production of myelin, notes Lorenz. Myelin is the protective layer around nerve cells, which allows them to quickly send signals in the brain. “Salmon also offers vitamin D (which is involved in cognitive function, mood, and mental clarity) and selenium, an antioxidant that protects the brain from oxidative stress and damage,” Lorenz says.

What About Other Fatty Fish?

As far as brain health goes, salmon isn’t your only option. “Other fatty fish like mackerel, sardines, and trout also provide omega-3s and high-quality protein, making them excellent for brain health,” shares Lorenz. However, salmon is especially beneficial due to its versatility and broad availability, as it can be purchased fresh, frozen, and canned, Lorenz notes.   

How to Eat More Salmon

Now that you know how healthy salmon is, particularly for your overall brain health, here’s how to eat more of it.

Stuff It in Bell Peppers

If you’re a fan of stuffed peppers, switch out your usual filling for salmon. “This approach is rich in both healthy fats and protein, making it a brain-healthy snack or light meal,” explains Lorenz. Simply mix flaked, cooked salmon with Greek yogurt, diced celery, and dill, then stuff into halved bell peppers. “Garnish with a squeeze of lemon juice and freshly cracked black pepper to enhance the salmon’s flavors,” adds Lorenz.

Add It to Soup

If you have yet to serve salmon in soup, you’re in for a treat. It’s perfect for making soups more filling, while adding extra protein, healthy fats, and vitamins. Try our Curried Coconut Salmon Soup—the ultimate cool-weather dish.  

Make Salmon Patties

For a convenient brain-friendly meal, take a tip from Lorenz and use canned salmon to make patties. Simply mix it with seasonings, eggs, and breadcrumbs—or try our Salmon Patties With Oatmeal for a whole grain twist. Enjoy the fish cakes in a sandwich or on a bed of quinoa.

Serve Salmon With Salad

“Try topping a bowl of mixed greens and quinoa with grilled or baked salmon, avocado, and a squeeze of lemon [juice],” says Lorenz. “This option is nutrient-dense and allows you to include leafy greens, another brain-boosting food,” she adds.

Use Salmon in Tacos

Shake up Taco Tuesday with fried, baked, or grilled salmon. The buttery flavor pairs well with bright and tangy flavors, as proven by our Salmon Tacos With Grapefruit Salad.