Which fish is good for the eyes and brain?

December 2, 2025 •

3 min read

According to the American Heart Association, it's recommended to eat fish, particularly fatty fish, at least twice a week. This advice stems from the vital role of omega-3 fatty acids in supporting not just cardiovascular health but also crucial functions for the eyes and brain. So, which fish is good for the eyes and brain for optimal health?

Quick Summary

Fatty fish, such as salmon, mackerel, and sardines, are excellent sources of omega-3 fatty acids, crucial for brain and eye health. These nutrients, especially DHA, support cognitive function, retinal health, and protect against age-related decline. Small, oily fish also tend to be lower in mercury.

Key Points

Omega-3s are Critical: Fatty acids DHA and EPA, found in fish, are crucial for brain and retinal health.
Salmon is a Superfood: High in omega-3s, protein, and vitamin D, salmon supports memory and protects brain structure.
Sardines are Affordable and Safe: Canned sardines offer high omega-3 content, low mercury levels, and essential nutrients like calcium.
Mackerel is a Potent Source: This oily fish is packed with omega-3s and vitamin B12, beneficial for eye and brain function.
Prioritize Low-Mercury Options: Smaller fish like sardines, herring, and canned light tuna are recommended to limit mercury exposure, especially for sensitive groups.
Aim for Two Servings Weekly: The American Heart Association advises consuming two servings of fatty fish per week to obtain sufficient omega-3s.
Omega-3s Fight Degeneration: Regular fish intake can protect against age-related macular degeneration and cognitive decline.

The Power of Omega-3 Fatty Acids: DHA and EPA

At the core of fish's benefits for the brain and eyes are omega-3 fatty acids, specifically docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). The human body cannot produce these essential fats in significant amounts, making diet the primary source. DHA is a crucial structural component of the brain and the retina, the light-sensing part of the eye. EPA, along with DHA, has anti-inflammatory properties that protect cells from damage. A deficiency in these fats can impair both visual and cognitive functions throughout life, from fetal development to aging.

Brain Benefits of Omega-3 Rich Fish

The brain, being approximately 60% fat, relies heavily on DHA for proper cell function and communication. Regular consumption of fatty fish has been linked to numerous cognitive advantages:

Improved Cognitive Function: Studies have shown that a diet rich in omega-3s can enhance memory and overall cognitive performance.
Slower Cognitive Decline: Research suggests that higher fish consumption can help slow age-related memory loss and reduce the risk of neurodegenerative diseases like Alzheimer's.
Enhanced Neural Communication: Omega-3s promote 'synaptic plasticity,' which helps with the communication pathways between brain cells.
Reduced Inflammation: The anti-inflammatory effects of EPA can help protect brain cells from damage caused by environmental pollutants and stress.

Eye Health from Fish Consumption

The retina has one of the highest concentrations of DHA in the body, making this nutrient indispensable for vision. The benefits for eye health include:

Protection Against Age-Related Macular Degeneration (AMD): High omega-3 intake has been associated with a lower risk of developing AMD, a leading cause of vision loss in older adults.
Relief for Dry Eye Syndrome: Omega-3s can improve the quality of tears and reduce inflammation in the eyelids, alleviating symptoms of dry eyes.
Support for Healthy Retinal Function: Adequate DHA levels are vital for maintaining healthy retinal function, which can improve visual acuity and night vision.
Lowered Glaucoma Risk: Fish oil can help reduce intraocular pressure, a risk factor for glaucoma, by promoting proper fluid drainage from the eye.

Comparison of Top Fish for Brain and Eye Health


Feature	Salmon	Mackerel	Sardines	Tuna (Canned Light)
Omega-3 Content (High/Low)	High (Excellent)	High (Excellent)	High (Excellent)	Moderate/Low (Depends on type)
Mercury Levels (High/Low)	Low	Low	Low	Low (Light Tuna), High (Bigeye)
Additional Nutrients	Vitamin D, Selenium, B vitamins	Vitamin B12, Selenium	Calcium (bones), Vitamin D, Selenium	Vitamin B12, Protein
Affordability	Moderate to High (Wild)	Moderate	Low (Canned)	Low (Canned)
Cooking & Versatility	Versatile: grilled, baked, smoked	Strong flavor, grilled or broiled	Convenient, no-cook, tinned	Very convenient for salads, sandwiches

Practical Recommendations for Incorporating Fish into Your Diet

Including fatty fish in your meals is an effective strategy for boosting brain and eye health. The American Heart Association suggests two servings per week. Here are some practical ways to get more omega-3s:

Canned Fish: Canned sardines and canned light tuna are affordable and convenient options. Sardines can be added to salads or eaten on crackers. Tuna can be used in sandwiches or casseroles.
Fresh or Frozen: Prepare fresh or frozen fillets of salmon or trout by grilling, baking, or pan-searing. Season with herbs and lemon for a delicious meal.
Diversify Your Choices: Alternate between different types of fish to ensure a variety of nutrients and to limit mercury exposure. Smaller fish like sardines and herring are excellent choices for their high omega-3 content and low mercury levels.

Considerations for Mercury and Sustainability

While the health benefits of fish are clear, it's important to be mindful of mercury levels, especially for pregnant women and young children. Larger, longer-living fish tend to accumulate more mercury. Therefore, it's advisable to prioritize smaller, oilier fish like sardines, herring, and mackerel. When choosing tuna, opt for canned light tuna, which generally has lower mercury levels than albacore or bigeye tuna.

For sustainability, resources like the Monterey Bay Aquarium's Seafood Watch guide can help you make environmentally responsible choices. For example, wild Alaska salmon is often considered a top sustainable option. Read more about EPA and DHA

Conclusion

For anyone looking to boost their cognitive function and protect their vision, incorporating fatty, cold-water fish into their diet is one of the most effective strategies. Species like salmon, mackerel, and sardines are nutritional powerhouses, delivering high levels of DHA and EPA essential for maintaining and enhancing brain and eye health. By focusing on smaller, oily fish and considering sustainability, individuals can reap significant benefits from this brain- and vision-boosting food source.

Frequently Asked Questions

The American Heart Association recommends eating two servings of fatty fish per week to obtain sufficient omega-3 fatty acids for optimal eye and brain health.

Small, oily fish like sardines, herring, and salmon are excellent choices for brain health as they are high in omega-3s and low in mercury.

Yes, canned light tuna is a good and affordable source of omega-3s. For brain and eye health, it's a better choice than higher-mercury tuna varieties like albacore or bigeye.

Both are crucial omega-3s. DHA is a primary structural component of the brain and retina, while EPA has anti-inflammatory properties that protect cells throughout the body, including the brain and eyes.

Yes, omega-3 fatty acids found in fish can help alleviate the symptoms of dry eye syndrome by improving the quality of tears and reducing inflammation in the eyelids.

Absolutely. Omega-3s are vital for brain and eye development in children. Infants can get it from breast milk or fortified formula, and older children benefit from regular fish consumption.

To mitigate mercury concerns, focus on smaller, shorter-lived fish like salmon, sardines, and herring. Larger, predatory fish higher up the food chain, such as king mackerel and swordfish, accumulate more mercury and should be consumed less frequently.