13 May Fatty Fish like Salmon Reduce risk of Depression
Concept Your Kitchen (CYK Hospitalities) got some interesting facts about fatty fish, which will lower the risk of depression. Inculcating your diet with fatty fish will help you stand strong during the pandemic and will create a naturally positive effect on your body.
Fatty fish is enriched in Omega-3 fatty acids, which are a group of essential fats that you must obtain through your diet because your body can’t produce them on its own. Fatty fish like salmon and albacore tuna are rich in two types of omega-3s — docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) — that are linked to lower levels of depression. Omega-3s contribute to the fluidity of your brain’s cell membrane and appear to play key roles in brain development and cell signaling.
While research is mixed, one review of clinical trials showed that in some studies, consuming omega-3’s in the form of fish oil lower depression scores. Although there’s no standard dose, most experts agree that most adults should get at least 250–500 mg of combined EPA and DHA per day. Given that a 3.5-ounce (100-gram) serving of salmon provides 2,260 mg of EPA and DHA, eating this fish a few times per week is a great way to get these fats into your diet.
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