Fish is like a multivitamin for your brain. Fish is more than just an excellent source of lean protein and essential omega-3s, it provides other vitamins and minerals important for mental health. The nutrients that tend to be low in people who are depressed – vitamin D, magnesium, and zinc – are found in fish.14-19
Remember, improving nutrition takes time. When we change our diet, it can take several weeks to feel any significant improvement. Other types of self-care are important, too, such as physical activity, getting fresh air, connecting with friends and family, rest and sleep.
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.
14 Thesing CS, et al. Omega-3 and omega-6 fatty acid levels in depressive and anxiety disorders. Psychoneuroendocrin, 2018;87:53-62.
15 Swardfager W, et al. Zinc in depression: A meta-analysis. Biol Psychiatry, 2013;74(12):872-878.
16 Wang J, Um P, Dickerman, BA. Zinc, magnesium, selenium and depression: A review of the evidence, potential mechanisms and implications. Nutrients, 2018;10(5):584.
17 Jacka FN, et al. Association between magnesium intake and depression and anxiety in community-dwelling adults: The Hordaland Health Study. Aust N Z J Psychiatry, 2009;43(1):45-52.
18 Wilkins, CH, et al. Vitamin D deficiency is associated with low mood and worse cognitive performance in older adults. Am J Geriatr Psychiatry, 2006;;14(12):1032-1040.
19 Polak MA, et al. Serum 25-hydroxyvitamin D concentrations and depressive symptoms among young adult men and women. Nutrients, 2014;6(11):4720-4730.
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