Eating Fish & Depression
- Rayki Goh, MSc
- Jan 17
- 4 min read
Dear food people,
In this series of articles,we challenge ourselves to explain shocking food facts in the simplest way possible and within just 1-minute, so you can learn to make wiser food choices each week!
Always remember, FOOD IS MEDICINE.. and if you eat right, you might even find yourself losing some excess weight without breaking a sweat.
Now, let’s get to it~
FISH & OMEGA-3
Eating fish is more than just a dietary choice; it's a scientifically-backed way to support mental health, particularly in reducing the risk of depression. The key lies in the rich content of omega-3 fatty acids found in oily fish such as salmon, sardines, mackerel, and trout. These fish are abundant in eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), two types of omega-3 fatty acids that play a crucial role in brain function and overall mental health.
Omega-3 fatty acids are classified as essential fats, meaning that our bodies cannot synthesise them; they must be obtained through our diet. EPA and DHA are integral to the structure of neuronal cell membranes and are vital for maintaining the fluidity and integrity of these membranes. This fluidity is essential for the proper functioning of neurotransmitters—chemicals responsible for transmitting signals in the brain, such as serotonin and dopamine, which are key regulators of mood.
One of the most significant contributions of omega-3 fatty acids to mental health is their anti-inflammatory properties. Chronic inflammation in the brain has been linked to the development of depression, as it disrupts the balance of neurotransmitters, leading to mood disorders. Omega-3s work to modulate this inflammation, thereby helping to restore neurotransmitter balance and reduce the risk of depression.
Research has consistently shown that individuals with lower levels of omega-3 fatty acids in their blood are more prone to experiencing depressive symptoms. Conversely, those who regularly consume omega-3-rich fish tend to have better mental health outcomes. Furthermore, studies suggest that omega-3s can enhance the effectiveness of antidepressant medications, making them a valuable addition to a comprehensive treatment plan for depression.
So, next time you're choosing a meal, consider including fish like salmon or sardines. It's not just about enjoying the rich, savoury flavour. By regularly consuming these omega-3-rich foods, you're actively supporting your mental health, reducing the risk of depression, and promoting overall well-being with every bite.
Here are Some Scientific Facts on the Benefits of Consuming Fish:
Reduction in Depression Risk: A meta-analysis of 26 studies revealed that individuals consuming higher amounts of omega-3 fatty acids from fish had a 17% lower risk of developing depression compared to those with lower intakes.
Impact on Depression Symptoms: Research published in the Journal of Clinical Psychiatry demonstrated that supplementing with EPA (a type of omega-3) significantly reduced major depression symptoms, especially in patients who had not responded well to standard antidepressant medications.
Global Consumption Data: Populations with high fish consumption, such as in Japan and Iceland, tend to have lower rates of depression compared to countries with lower fish consumption, suggesting a potential link between omega-3 intake and mental health.
Inflammation Reduction: A study in the American Journal of Clinical Nutrition found that higher intakes of omega-3 fatty acids were associated with reduced levels of pro-inflammatory cytokines, which are linked to an increased risk of depression.
Brain Function and Structure: Research published in the Journal of Neuroscience found that regular consumption of omega-3-rich fish was associated with increased grey matter volume in brain regions related to mood regulation, indicating a neuroprotective effect.
5 Popular Dishes You Can Prepare at Home:
Grilled Salmon with Lemon and Dill – A simple yet flavourful dish where fresh salmon is grilled to perfection and topped with a zesty lemon and dill sauce.
Sardine Toasts with Capers and Red Onion – Crispy toasts topped with sardines, capers, and thinly sliced red onion, perfect as a light snack or starter.
Mackerel Pâté – A creamy spread made from smoked mackerel, cream cheese, and a hint of lemon, ideal for pairing with crackers or bread.
Fish Tacos with Fresh Salsa – Soft tortillas filled with grilled white fish, fresh salsa, and a drizzle of lime crema, offering a burst of flavours in every bite.
Baked Trout with Almonds – A delightful dish where fresh trout is baked with a topping of crunchy almonds, served with steamed vegetables for a balanced meal.
The information provided in our articles is for educational and entertainment purposes only. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified healthcare provider with any questions you may have regarding a medical condition. The content on our website, including articles, is not meant to endorse or promote any specific medical treatments, products, or procedures. The information provided is based on general knowledge and research at the time of writing. Medical practices and knowledge are constantly evolving, and what may have been accurate at the time of publication may not be current or applicable today.
