Most of the richest sources of omega-3 fatty acids, especially DHA and EPA, are fatty fish like sardines, mackerel, and salmon. Not only are they a part of the brain cell membrane structure, but they also help make it possible for growth and synapses of neurons.
Research has established that consuming at least one serving of fish every week has been associated with a lower risk of dementia and Alzheimer’s. The anti-inflammatory effect of the omega-3s also strengthens brain resilience, and oily fish is a central ingredient in brain-preserving diets such as the Mediterranean and MIND diets.
How to consume: Can be employed in making fish curry (traditional Goan or Kerala-style fish curry). It can be grilled and consumed by shallow frying in a pan.