Cold-Water Fish Improves Cognitive Function, Helps Build a Healthy Brain

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New evidence suggests that eating cold-water fish and other sources of omega-3 fatty acids is effective in protecting brain health and enhancing cognitive performance in midlife.

Cold-Water Fish Are Rich in Omega-3 Fatty Acids

The American Heart Association stated that people should consume at least two servings of cold-water fish per week.

Cold-water fish is a kind of fish that can only survive in water with a temperature lower than 20 degrees Celsius (or 78 degrees Fahrenheit). Unlike warm-water fish, cold-water fish need more fat to maintain body temperature, and the unsaturated, healthier fats under their skin act as antifreeze in the water. Therefore, cold-water fish are one of the best sources of omega-3 fatty acids, and the fat a fish contains is perfectly suited for its survival. The colder the water, the better the fat has to be.  

What Are Omega-3 Fatty Acids?

Omega-3 fatty acids are a group of polyunsaturated fatty acids. Since our body cannot synthesize omega-3 fatty acids, the only way to maintain normal physiological functions is to supplement these oleic acids from external food. There are three main omega-3 fatty acids—linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA is mainly found in vegetable oils, such as flaxseed oil, soybean oil, and canola oil. Fish and other seafood contain DHA and EPA. 

Cold-Water Fish Are Rich in Omega-3 Fatty Acids

Sardines. Slender, silvery little fish that can be eaten fresh, dried, smoked, or cured. Sardines with tomatoes, and sardines with onions, are very tasty. They contain 1,950 mg of omega-3 fatty acids per 3 ounces.