Savoring our favorite foods – like seafood or chocolate – are certainly moments of joy in themselves. However, did you know that foods with the right nutrients can also be moodbusters, as well as powerful tools for battling stress, anxiety, or depression?
Salmon is one such superfood due to its high levels of omega-3 fatty acids (which also make it taste so delicious), vitamin D, and vitamin B-12. Read on to see why this nutritional powerhouse of a fish deserves to be on your plate several times a week or more!
Omega-3s
Salmon are well-known for being one of the most abundant sources of docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), which are two kinds of brain-essential omega-3 fatty acids. The duo decreases inflammation and promotes healthy brain function, as well as regulates neurotransmitters – when you’re feeling tense or stressed, these acids help keep cortisol and adrenaline from spiking, thereby reducing anxiety.
In this study published in the Journal of Epidemiology and Community Health, researchers evaluated twenty-six published studies (including a total of 150,278 participants) that analyzed the connection between the risk of depression and fish consumption. They found that the individuals who ate the most fish were less likely to experience symptoms of depression.
As the human body cannot produce DHA and EPA on its own, it’s critical to get them from sources like salmon or sea plants like algae, which are excellent sources for these types of omega-3s. While other foods like nuts and seeds also have omega-3s, they don’t actually contain DHAs and EPAs. Without eating seafood on the regular, it’s hard to get adequate levels of DHA and EPA so it’s essential to get your fill of fatty fish, which ultimately support a healthy brain-gut microbiome.
Photo by Daniel Kelleghan
Vitamin D
Salmon has high amounts of vitamin D, which has also been tied to lower rates of depression. Vitamin D is added to many fortified foods, and you can increase your levels through sun exposure. However, data shows that most people aren’t getting the daily recommended amount needed. A 2015 review study showed that individuals with symptoms of depression or anxiety also had lower levels of calcidiol (which is a byproduct of vitamin D breakdown) in their bodies.
Vitamin B12
Salmon is a wonderful source of vitamin B-12, which is supportive in the process of making brain chemicals that impact mood. Like vitamin D, low levels of B-12 have also been connected to depression. This is because B-12 plays a critical role in synthesizing and metabolizing serotonin, the neurotransmitter in charge of regulating mood.
One study suggested that vitamin B-12 deficiency can double the risk of severe depression. Another study that examined people with depression and low vitamin B12 levels found that the group who received both antidepressants and B12 were more likely to show an improvement, compared to those who did not take the B12 – yet another reason to stock up on seafood during your next grocery trip!
Curious to know how the nutrients in salmon benefit your health in even more ways?
Check out this post that highlights 10 of them!