Fish- For reducing depression-Fish-The omega-3 fatty acids DHA

 Examples: Wild salmon, herring, sardines, anchovies, tuna (not more than once per week), rainbow trout, Fish-oil

Why they help: 

  • Fish is known as “brain food.”
  • Contain the omega-3 fatty acid DHA-increase the membrane quality and nerve function of brain’s gray matter .
  • Twenty percent of the gray matter in the brain is composed of DHA.
  • DHA consumption especially increases gray matter in three areas viz.the amygdala, the hippocampus, and the cingulate associated with mood.
  • People with severe depression have less gray matter in these areas.

Tip: Fish is also a great source of lean protein, which stabilizes blood sugar. Eating small amounts of protein with meals help to keep mood on a more even keel.


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