The Brain-Healthy Benefits of Salmon and Olive Oil

🐟 Get Salmon on Your Menu! 🐟 

If you're not eating salmon regularly—at least a couple of times a week—then it's time to rethink your meal plan. Trust me, I’ve got some powerful reasons to get this nutrient-packed superfood onto your plate. From boosting brain power to supporting heart health, salmon is loaded with omega-3 fatty acids and protein that your body craves. Plus, it’s versatile, delicious, and easy to prepare. Let me show you why making salmon a regular part of your diet will have you feeling your best inside and out! 

The reason salmon is part of a brain-healthy diet is because it's one of the richest sources of Omega 3 fatty acids – the healthy fat. Sardines, herring and mackerel also contain Omega-3s, but in lesser amounts. There are several types of omega-3 fatty acids, including DHA and EPA (found in fatty fish and shellfish) an ALA (found in plants). So there are plant sources (such as olives) if you're not a fan of fish.  

Getting healthy fat into your diet shouldn't cause you to worry about calories if you're trying to lose weight. Your brain and body need fat to survive, and making smart choices about the kind of fat you eat will help you achieve your weight management goals. Eating salmon is a healthy way of replenishing the fatty acids that your body and brain are not able to produce themselves. 

Did you know your brain is 60% fat?  

That's right, your thinking cap is the fattiest organ in your body! There are certain cells in your brain that are composed mostly of fat. They're the ones that wrap themselves around the nerve fibers and are crucial for enabling signals to be sent from one cell to another. That's how your brain works...by communicating between individual cells and between brain regions. Without this fatty coating on the fibers, they wouldn't be able to process all your thoughts and movements. This fat, of course, needs to be replenished, but your brain cells can't synthesize these Omega-3 fatty acids, which is why they're called Essential Fatty Acids (EFAs).  

Eating foods that contain healthy fatty acids is the best way to ensure that you're providing your brain with the nutrients it needs to function properly and keep your mind sharp! 

Here are some of the other benefits of getting salmon in your diet: 

✅   It's a great source of lean protein. By 'lean' I mean that it doesn't contain the kind of saturated animal fat found in beef, which is not healthy when consumed regularly. 

✅   The high content of Omega 3s help to fight inflammation. 

✅   It's a flavorful fish and is quite versatile when it comes to preparing it, such as smoking, grilling on a cedar plank, pan-frying or baking. Beware though, that if you're buying smoked salmon, it contains the same amount of unhealthy nitrates found in processed meats so be sure you're buying and eating mostly fresh salmon. 

✅   It's quick and easy to cook, taking much less time than beef or chicken. 

✅   Don't like salmon? Shellfish are another great source of Omega 3s. 

Does Salmon Contain Mercury? 

You may have read about the debate on farmed vs wild-caught salmon regarding the high levels of mercury. According to consumption advice published by the Government of Canada, mercury content shouldn't be a big concern, as the levels of mercury in the muscle tissue of salmon are very low. Mercury climbs up the food chain, so fish with higher levels of mercury are the predatory species like shark and swordfish. Salmon and shellfish are not considered predatory.  

The Canadian Food Inspection Agency regularly monitors mercury levels in fish before they reach the commercial markets and have specific guidelines on the allowable amounts, in parts per million (ppm), that salmon destined for our dinner tables can contain. There are consistent reports now that mercury levels in salmon are safe. The reason mercury and other heavy metals in foods are harmful is because they can cause something called oxidative stress, which is a chemical reaction within cells that can cause damage to the DNA. Salmon, however, are a great source antioxidants, which are molecules that combat the oxidative stress.  Essentially, the benefits of eating salmon still outweigh any potential harm from mercury. 

❤️ Fall in Love with Olive Oil this Valentine's Day! ❤️ 

For thousands of years it has been the basis of the Mediterranean diet and modern science can now back up what the ancients knew intuitively – that olive oil helps decrease the risk of heart disease, inflammation and type 2 diabetes (which can lead to dementia), and tackles a host of other health problems. For these reasons, it's a great contribution to an overall healthy dietary pattern. 

This "liquid gold" should definitely have a place in your pantry and should be your main source of dietary fat. Like salmon, it's loaded with those good Omega-3 fatty acids and antioxidants, and it's OK to use it liberally, provided you're not supplementing your diet with red meat containing saturated fat, or cooking with a ton of butter. Don't hate me - I'm not suggesting that you to give up your love affair with butter - just consider inviting this smooth player over a lot more often.  

If you simply must have that buttery taste, consider giving this healthy alternative a try.

It’s clear that extra virgin olive oil (EVOO) is the healthiest choice as it’s made from cold-pressed olives, which means it's less heat-processed than regular olive oil. The important thing to remember here is the less processed, the better. You may have seen some brands of "Light" olive oil on the shelves. This doesn't refer to fat or calorie content (all oil is, by definition, 100% fat), but rather the color. The reason it's lighter is because it's been put through extra processing steps, which is not what you're looking for in a good oil. To learn how to buy quality olive oil, check out one of my other blogs: 

What about other oils? 

Avocado oil  

This is another great choice, with similar brain-healthy compounds like antioxidants and Omega 3s. In addition to its anti-inflammatory properties similar to olive oil, it contains a higher concentration of Omega 9 fatty acids which may show some benefit for suppressing the growth of breast cancer cells.  Avocado oil also has the advantage of a much higher smoke point (510 – 520 F) compared to olive oil, making it a better choice to cook with. 

Coconut oil 

Generally classified as a saturated fat, tropical oils, including coconut oil, have been associated with increasing the 'bad' LDL cholesterol; however, the science doesn't always support this claim, and more investigation is needed. It has been a staple for thousands of years in diets and traditional medicinal practices of people across West Africa, Sri Lanka, and other parts of South Asia, which carries some weight when considering whether to consume it.  Furthermore, emerging research is uncovering some health benefits of coconut oil, in particular, its potential to reduce the risk of heart disease. Coconut oil is a source of antioxidants and anti-inflammatories, although not to the extent of olive oil, and to benefit from these properties, it's important to be sure that the oil you're buying is extra virgin, meaning it has not undergone extensive processing. 

Canola oil 

This is probably the oil you're used to cooking and baking with, and is the most common on supermarket shelves. While still relatively high in the good monounsaturated fats and low in saturated fats, the amount of processing it goes through before reaching the shelves unfortunately removes all the beneficial antioxidant compounds that your brain needs. 

Summing it up 

Salmon and olive oil are such great sources of protein and healthy fat, making them perfect choices for part of a well-rounded diet. Your brain and body thrive on lipids and anti-inflammatory compounds that are so abundant in these foods. And with so many flavorful ways to enjoy them, you'll be hooked in no time!