The Brain-Boosting Power of Omega-3s

Omega-3 fatty acids, particularly EPA and DHA, are the all-stars of seafood nutrition. These essential fats, found in high levels in fatty fish like salmon, sardines, and mackerel, are key building blocks of the brain. A growing body of research suggests that regular intake of omega-3s may reduce symptoms of anxiety and depression, improve mood stability, and even help manage ADHD in children. This study from the University of Pittsburgh Medical Center provides a great overview. Most health organizations recommend at least two servings of fatty fish per week for adults to get the benefits—think grilled fish tacos or a smoky anchovy boquerones toast.
 

Vitamin B12 and Mental Clarity

B12 is crucial for cognitive function and energy levels, and deficiency is surprisingly common—especially in people who follow mostly plant-based diets. Fish and shellfish, like clams, tuna, and trout, are some of the richest sources of natural B12. Not getting enough can lead to fatigue, brain fog, or worse. If you’re looking to sharpen your focus or feel more energized, fish might be your new best friend.
 

Calm Inflammation, Calm the Mind

Chronic inflammation is increasingly linked to a host of mental health issues—from anxiety and depression to brain fog and fatigue. The good news? Seafood is one of the most naturally anti-inflammatory foods you can eat. Fatty fish like black cod, salmon, and sardines are rich in long-chain omega-3s, which have been shown to reduce inflammation throughout the body, including the brain. By lowering inflammatory markers, seafood may help regulate mood, improve sleep, and even enhance your body’s ability to handle stress. Think of it as edible self-care—delicious, satisfying, and science-backed. A few servings a week can go a long way toward keeping both your body and your mood in balance.

Broiled Fish Tacos With Mexican Slaw