LiveLongAgeWell

As I write this, the American economy may be in its worst crisis since the Great Depression. So a few days ago a friend asked if a “natural” herbal remedy he was taking was good to calm his nerves and help his mood. I recommended he consider, as a supplement, fish oil. Wednesday we will talk about fish oil capsules, but today let’s consider how fish is a “brain food”, and might help your mood.

That fish is good for your brain makes sense when you realize that your brain cell membranes are mostly “lipids”…fat…and here we are talking about the particular type of fat called “omega-3 fatty acids”. These omega-3s you get in your diet from fish as well as some nuts and soy, but the best source is fish. Brain tissue nourished with more omega-3s seems to function better because the individual brain cells then communicate easier via the various neurotransmitters. It’s almost as if omega-3s act as a lubricant to make your brain work more efficiently.

In the typically poor, processed American diet, most people don’t get enough of these good omega-3 fats but rather consume too much of the unhealthy saturated fats. Various studies have shown that countries with high fish consumption, like some Asian countries, have a much lower depression rate than countries with lower fish intakes. That alone is not proof that fish is the reason, but there have also been numerous “double-blind clinical trials” that show a positive effect from omega-3s on helping depression and possibly anxiety.

So particularly during these stressful times, we should make sure to eat fish at least two, preferably three, times per week. The best fish with the highest levels of omega-3s yet lowest mercury content are salmon, sardines, herring, and wild trout. Tuna is a good source, but contains more mercury. If you like canned tuna, try instead the healthier canned salmon. GotMercury.org has a convenient fish mercury calculator, and if you have heart disease, talk to your doctor and read this information from the American Heart Association before eating lots of fish.

Finally, everyone should avoid deep-fried or fast food fish, and don’t depend on fish as a quick cure for the blues…but over the long-term, adding fish to your regular diet, perhaps more than any other food, can boost your mood and make your brain work better too!