Omega 3 fatty acids are crucial for brain development and essential in the fight against depression. (1)Scientific studies from the National Institutes of Health have linked the decline of Omega 3 consumption in the past century to the increase in depression cases.
Another significant depression help finding is that (1)there are lower rates of depression in societies that consume large amounts of fish.
The main source for Omega 3 fatty acids are fish. No other foods match the amount of Omega 3 that fish provide.
For your depression self help diet, if you don't eat fish, you can also obtain Omega 3 in over-the-counter products.
The following list contains a list of fish and the mounts of Omega 3 fatty acids.
|Fish||Serving Size||Amount of Omega-3 Fat|
|Atlantic Salmon or Herring||3 ounces cooked||1.9 grams|
|Blue Fin Tuna||3 ounces cooked||1.5 grams|
|Sardines, canned||3 oz. in tomato sauce||1.5 grams|
|Anchovies, canned||2 ounces drained||1.2 grams|
|Atlantic Mackerel||3 ounces cooked||1.15 grams|
|Salmon, canned||3 ounces drained||1.0 gram|
|Swordfish||3 ounces cooked||0.9. gram|
|Sole, Flounder, Mussels||3 ounces cooked||0.4 gram|
|Wild Catfish, Crabmeat, Clams||3 ounces cooked/steamed||0.3 gram|
|Prawns (Jumbo Shrimp)||6 pieces||0.15 gram|
|Atlantic Cod, Lobster||3 ounces cooked/steamed||0.15 gram|
|Trout, Orange Roughy||3 ounces cooked||<0.1 gram|
|Tuna, white meat canned||3 ounces drained||0.5 gram|
(2) Table retrieved from "The Power of Fish." http://my.clevelandclinic.org/heart/prevention/nutrition/omega3.aspx
What About The Mercury In Fish?
Mercury exists in the environment and tends to accumulate in oceans and streams and converted into methylmercury.
The following quotes an article from the U.S. Food and Drug Administration (FDA), "What You Need to Know About Mercury in Fish and Shellfish." For most people mercury is not a health concern. Large amounts of Methylmercury is harmful to health, especially to unborn and young children. Large fish tend to have large amounts of mercury and should be avoided, especially shark, swordfish, tilefish, and King mackerel.
Pregnant and lactating women can still safely eat 12 ounces/week of fish that are not high in mercury, including shellfish, canned fish (choose canned LIGHT tuna, which has lowest amount of mercury of canned tuna), smaller ocean fish, and farm-raised fish.
If no advice is available, eat up to 6 ounces (one average meal) per week of fish you catch from local waters, but don't consume any other fish during that week.
Follow these same recommendations when feeding fish and shellfish to your young child, but serve smaller portions.
So there you have it. Some excellent information about Omega 3 fatty acids, the food sources such as fish and the recommendations for consumption.
Eat well, live well, live happy and depression free.
(1) DHA and Depression-Studies. Retrieved 31 Jan 2011 from The Franklin Institute website. http://www.fi.edu/learn/brain/fats.html
(2) "The Power of Fish." Retrieved on 31 Jan 2011 from Cleveland clinic website. http://my.clevelandclinic.org/heart/prevention/nutrition/omega3.aspx
(3) "What You Need to Know About Mercury in Fish and Shellfish." Food and Drug Administration. Retrieved 31 Jan 2011. http://www.fda.gov/Food/ResourcesForYou/Consumers/ucm110591.htm
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