Fish is a rich source of iodine and iron, essential minerals for a healthy brain. Oily fish, such as salmon, anchovies, sardines, mackerel, trout, and tuna, have the most plentiful supply of brain-fortifying omega-3 fats. The way in which fish is prepared or cooked can affect its levels of essential fats. Canning fish destroys a large proportion of omega-3s, and cooking at high temperatures, for example, frying, can break down, or oxidize, omega-3s. Delicate cooking methods, such as baking and steaming, are best for preserving these oils.
