A diet high in the omega-3 fats found in fish and shellfish, and low in omega-6 fats found in many processed foods, showed a decreased frequency and severity of headaches. Participants ate foods including wild salmon, albacore tuna, and trout while minimizing sources of omega-6 fats such as corn, soybean, and canola oils.
A study that followed 22,071 male physicians over 17 years found that those with the highest blood level of long-chain omega-3 fatty acids compared to those with the lowest blood level had an 80-90% risk reduction in sudden cardiac death.
A Harvard study found that eating approximately one to two 3 oz. servings of fatty fish a week—salmon, herring, mackerel, anchovies, or sardines—reduces the risk of dying from heart disease by 36 percent.
A scientific advisory released May 2018 from the American Heart Association reaffirms the Association’s recommendation to eat two servings of fish per week.
A study found that older adults who had the highest blood levels of the omega-3 fatty acids found in fish lived, on average, 2.2 years longer than those with lower levels.
USDA/HHS: The 2020-2025 DGA recommends a shift towards healthy eating patterns, which include a variety of protein foods including more seafood. The general population should eat at least 6 ounces of seafood per week with the aim to take in at least 250 mg per day of omega-3 fatty acids EPA and DHA, and women who are pregnant or breastfeeding should eat at least 6 ounces of seafood per week for omega-3 fatty acid DHA to improve infant health outcomes
It is important to remember that our daily food choices influence our mental health as much as other self-care such as physical activity, connecting with friends and family, and sleep. And the evidence is strong that seafood is brain food.
The Omega-3 fatty acid docosahexaenoic acid (DHA) is critical for the development of the nervous system, especially during the first year of life according to a study in the Journal of the Academy of Nutrition & Dietetics.
A paper published by a group of 13 leading dietary fats scientists highlights the tremendous health benefits from consuming seafood for infant and adolescent brain development.
Dr. Emily Oken of Harvard Medical School concludes science shows that seafood consumption by pregnant women is in fact beneficial for baby brain development and shows no harm.
