FISH - THE MENTAL WELLBEING FOOD
Authored by: Shadae Zamyad, Nutritionist
Mental health disorders are a growing concern worldwide, affecting millions of people, along with their families and communities. Depression and anxiety can have a profound impact on quality of life, productivity, and overall wellbeing. The global prevalence of mental health disorders has been on the rise, with the World Health Organization estimating that more than 300 million people suffer from depression alone.
As awareness of mental health issues has grown, so too has the industry dedicated to managing these conditions. Antidepressants, therapy, and other treatments have become increasingly common, with global spending on mental health services reaching billions of dollars each year. Despite these efforts, many people continue to struggle with mental health challenges, highlighting the need for a more comprehensive approach to prevention and treatment.
One factor that has often been overlooked in the discussion of mental health is the role of nutrition. While the link between diet and physical health is well-established, the impact of nutrition on mental well-being is an emerging field of study. Recent research suggests that certain nutrients may play a crucial role in supporting cognitive function and emotional well-being. Seafood especially has gained a lot of recognition for its potential benefits in promoting mental health. Rich in Omega-3 fatty acids, high-quality protein, and essential micronutrients, fish may offer unique advantages over other protein sources, such as red meat, poultry, eggs, or protein powders.
Essential Nutrients in Seafood for Mental Health
Stress, anxiety, and depression have become all too common, leaving us searching for ways to find balance and emotional well-being. While there are many strategies to promote mental health, one simple and delicious approach has been gaining attention in the scientific community: incorporating more fish into our diets.
A growing body of research supports the link between fish consumption and improved mental health outcomes, particularly in the realm of depression and anxiety reduction. One notable study published in the Journal of Affective Disorders, investigated the relationship between fish intake and depressive symptoms in a large sample of adults. The researchers found that participants who consumed fish more frequently had a significantly lower risk of experiencing depressive symptoms compared to those who rarely or never ate fish. This finding highlights the potential of regular fish consumption to promote emotional well-being and protect against the development of mood disorders (Grosso et al. 2016).
So, what is it about fish that makes them such powerful allies in the fight for better mental health? Let's explore the science behind this fascinating connection and why seafood could be the key to unlocking a happier, healthier mind!
Omega-3
Whole Vermillion Rockfish with Buttersauce
Omega-3s are crucial for maintaining the structure and function of our brain cells, helping them communicate effectively and regulate mood. A study published in Oxidative Medicine and Cellular Longevity found that individuals with higher consumption of Omega-3 from fish exhibited lower rates of depression and anxiety compared to those who consumed less seafood (Grosso et al., 2014). The researchers analyzed data from 31 different studies, involving over 255,000 participants, and concluded that consuming more Omega-3s from fish was associated with an average of 17% reduced risk of depression (Grosso et al., 2014). Furthermore, they found that the positive mental health effects of Omega-3s were especially strong for one particular type of Omega-3: EPA (eicosapentaenoic acid)(Grosso et al., 2014).
A meta-analysis, meaning an analysis of multiple studies, published in the Journal of Clinical Psychiatry, also found that EPA supplementation was effective in reducing symptoms of depression, suggesting that this specific Omega-3 fatty acid plays a crucial role in regulating mood and emotional well-being (Sublette et al., 2011). In fact, some studies have even suggested that EPA Omega-3 may be more effective at reducing symptoms of depression than traditional antidepressant medications. Seafood is uniquely rich in EPA, unlike other animal proteins such as red meat and poultry, which lack this essential nutrient.
The mechanism behind EPA's mood-stabilizing effects is thought to involve its influence on the brain's neurotransmitter systems. EPA has been shown to support the production of serotonin, a neurotransmitter that promotes feelings of happiness and well-being. Additionally, EPA helps stabilize levels of dopamine, another key neurotransmitter involved in regulating mood, motivation, and reward-seeking behavior. One study in particular that was published in Molecular Psychiatry, found that consuming foods high in EPA led to significant improvements in depressive symptoms, an effect that was not seen with other types of Omega-3s like ALA, which is found in plant-based sources (Martins et al. 2012). This highlights the unique role that marine-derived EPA plays in supporting mental health and sets fish apart from other animal proteins like beef or chicken. By directly impacting these critical brain pathways, the unique Omega-3 content of seafood gives it a distinct advantage in promoting mental health and emotional resilience.
How Omega-3s fight Depression
How Omega-3s help with Alcohol Addiction
Vitamin B12
But the mental health benefits of fish don't stop there. Seafood is also an excellent source of vitamin B12, a nutrient that plays a vital role in producing neurotransmitters which are the chemical messengers that help our brain cells communicate with each other. Vitamin B12 also supports the production of myelin, a protective coating around our nerve cells that helps them transmit signals quickly and efficiently. A study published in BMC highlighted the importance of vitamin B12 in producing neurotransmitters and myelin, which insulate nerve cells and enhance signal transmission within the brain (Berk et al.,2013). The authors noted that deficiencies in vitamin B12 have been linked to various psychiatric disorders, including depression, bipolar disorder, and schizophrenia (Berk et al., 2013). They suggested that ensuring adequate intake of vitamin B12, such as through regular consumption of fish, may help prevent or manage these mental health conditions (Berk et al., 2013).
Vitamin D
In addition to Omega-3s, fish is also an excellent source of vitamin D, a nutrient that has been linked to better mental health outcomes. Vitamin D, often called the "sunshine vitamin," is a crucial nutrient that our bodies produce when our skin is exposed to sunlight. But did you know that this vitamin also plays a significant role in brain function and mental well-being? In recent years, researchers have begun to uncover the link between vitamin D deficiency and depression, particularly in older adults. In a study in the British Journal of Psychiatry examined the relationship between vitamin D deficiency and depression in adults. They analyzed data from 14 different studies, including over 31,000 participants, to determine if there was a significant association between low vitamin D levels and an increased risk of depression. The results were striking. The researchers found that people with vitamin D deficiency were more likely to experience depression compared to those with normal vitamin D levels. In fact, the prevalence of depression was 31% higher in those with the lowest vitamin D levels compared to those with the highest level!
But why is vitamin D so important for mental health? Vitamin D helps regulate the production of neurotransmitters like serotonin, which plays a crucial role in mood regulation. When vitamin D levels are low, it may disrupt this delicate balance, leading to feelings of depression and low mood. The findings from the study mentioned above highlights the importance of maintaining adequate vitamin D levels, especially as we age. Older adults are particularly at risk for vitamin D deficiency, as the skin's ability to produce vitamin D decreases with age. Additionally, older adults may spend less time outdoors, further limiting their exposure to sunlight and vitamin D production. Moreover, the relationship between skin color and vitamin D production is a crucial public health consideration that's often overlooked. Melanin, the pigment that gives skin its color, acts as a natural sunscreen, helping protect skin cells from UV damage. While this protection is beneficial for preventing skin cancer and sun damage, it also affects how much vitamin D our bodies can produce. The higher the melanin content in skin, the more UV radiation is blocked, meaning people with darker skin need significantly more sun exposure to produce the same amount of vitamin D as those with lighter skin. Individuals with darker skin are at a substantially higher risk of vitamin D deficiency. For example, studies have found that African Americans have a higher prevalence of vitamin D deficiency (82-95%) compared to white Americans (66-77%). This biological difference becomes especially significant in regions with limited sunlight or for people who spend most of their time indoors.
While our bodies can produce vitamin D from sunlight, many people may not get enough sun exposure due to factors like living in northern climates, spending most of the day indoors, or using sunscreen. That's where food sources of vitamin D, like fatty fish, can come in handy. Fatty fish such as Black Cod, salmon, mackerel, and tuna are among the few natural food sources of vitamin D. But even some lean seafood options such as Widow Rockfish, Thornyhead, Oregon Pink Shrimp or Lingcod provide great levels of Omega-3. Regular consumption of these fish can help maintain healthy vitamin D levels, regardless of skin pigmentation, age, or time spent outdoors. Of course, it's important to note that while the link between vitamin D and depression is significant, it's not the only factor at play. Depression is a complex condition that can be influenced by a variety of genetic, environmental, and lifestyle factors. But by ensuring you're getting enough vitamin D, whether through sunlight, diet, or supplements, you may be taking an important step towards supporting your mental well-being.
Selenium
Another key nutrient found in seafood is selenium, a powerful antioxidant that helps protect our brain cells from damage caused by oxidative stress. This is important because oxidative stress has been linked to a range of mental health issues, including mood disorders. A study published in Molecular Nutrition Food and research demonstrated that selenium, an antioxidant mineral found in seafood, can reduce oxidative stress in the brain, which is linked to improved mental health outcomes, particularly mood stability (Murakami et al., 2010). In their systematic review of numerous observational studies, the authors found that higher dietary intake of selenium was consistently associated with lower risk of depression and other mood disorders. They proposed that the antioxidant properties of selenium may help protect the brain from oxidative damage, thereby promoting better mental health.
Nourishing the Mind with Seafood
The connection between seafood and mental health is a fascinating and promising area of research. As we've explored in this newsletter, the unique combination of nutrients found in fish, particularly Omega-3 fatty acids, vitamin B12, selenium, and vitamin D, may play a crucial role in supporting brain function and emotional well-being. From the protective effects of Omega-3s, especially EPA, to the importance of vitamin B12 in neurotransmitter production and the antioxidant properties of selenium, each nutrient found in fish contributes to the intricate puzzle of mental health. By incorporating more seafood into your diet, you are giving your brain the nourishment it needs to thrive.
While seafood is not a magic cure-all for mental health issues, the evidence suggests that it can be a valuable part of a comprehensive approach to mental wellness. By making conscious choices to include more fish in our diets, we may be taking a significant step towards nourishing our brains and supporting our emotional well-being. As we continue to navigate the challenges of modern life and the increasing prevalence of mental health disorders, it's essential to consider the role of nutrition in our overall health. The connection between seafood and mental health offers a glimmer of hope and a reminder that sometimes, the key to a happier, healthier mind may lie in the simple act of enjoying a delicious meal of fish.
Try this high Omega-3 Thornyhead Rockfish Taco Recipe >>
Try this delicious high Omega-3 Black Cod Power Bowl Recipe >>
CONTINUE EXPLORING:
Common Questions
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Foods rich in Omega-3 fatty acids, high-quality protein, and essential micronutrients like potassium, selenium, zinc, and vitamins B6, B12, C, and D can support brain health and help alleviate symptoms of depression. Some of the best sources of these nutrients are wild-caught cold-water fish such as wild salmon, black cod (sablefish), and Thornyhead (aka Kinki), mackerel, sardines or oysters. Plant-based foods like chia seeds, walnuts, and seaweeds like wakame, nori, and kelp are also excellent choices.
Excess inflammation—especially from the gut to the brain—is a major contributor to anxiety and depression. Omega-3 fatty acids help offset this inflammatory response and support the growth of dopamine neurons, which are key to experiencing joy and emotional stability. This video helps explain more. Diet and nutrition can be among the most effective and impactful ways to manage and reduce symptoms of depression and anxiety. What you eat truly matters for your mental health.
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What we eat plays a crucial role in our overall health—but food can also act as medicine, nourishing our mental well-being by restoring critical nutrients in the brain. Many mental health disorders such as depression, anxiety and addiction are linked to deficiencies in key nutrients such as high-quality protein, B vitamins, vitamin D, magnesium, selenium, and Omega-3 fatty acids. A well-balanced diet that includes these nutrients can help manage symptoms of depression and support more stable, balanced mental health. Here are some meal plans focused on quality protein, Omega-3s, and essential micronutrients that can help create a powerful foundation for both physical and emotional wellness.
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Nutrient-dense foods like seafood, dark leafy greens, cruciferous vegetables, nuts, seeds, and eggs contain key nutrients such as Omega-3s, folate, iron, selenium, vitamin B12, and vitamin D, that can help prevent and treat depressive disorders. Wild-caught cold water fish are rich in Omega-3 fatty acids (EPA and DHA), which support brain health, reduce inflammation, and help regulate neurotransmitter function, all contributing to improved mental health. Leafy greens and cruciferous vegetables like broccoli, cauliflower, and cabbage provide folate and magnesium, while nuts and seeds offer Omega-3s in the form of alpha-linolenic acid (ALA).
Some wild-caught fish species from the West Coast are nutrient powerhouses offering abundant Omega-3s, protein, and micronutrients like vitamin B12 and selenium. Black Cod (aka Sablefish) is the king of Omega-3 packing 1792 mg of EPA+DHA in every 100g. While Petrale Sole, a delicious flatfish, has over 3 times the vitamin D content of eggs, all while being one of the most protein-rich, low-fat foods available. These nutrients work together to reduce inflammation for a healthy mind and body.
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To combat seasonal depression a diet rich in vitamins D, B, and folate as well as the “good fats” - Omega-3s are important for mood and depressive disorders. During winter and in areas where sunshine exposure is limited it is particularly important to include foods such as fatty fish, dark leafy greens, beans, nuts and berries - plus dark chocolate helps! Studies found people with a vitamin D deficiency were more likely to experience depression compared to those with normal vitamin D levels (Brenna, et. al. 2009). Vitamin D can be gained through dietary sources such as plant-based foods (leafy green vegetables and mushrooms) and animal products like eggs and milk, but wild-caught fish like Widow Rockfish and Petrale Sole have far more of this “sunshine” vitamin than fortified milk. These species of fish are excellent sources of lean protein and essential nutrients to help against the “winter blues”.
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Chronic alcohol use damages brain structures involved in decision-making, emotion regulation, and impulse control. Omega-3s reduce neuroinflammation and help restore neuronal membrane integrity, potentially improving cognitive function and emotional regulation during recovery. (Source: Vassiliou, et. al 2016).
Omega-3 fatty acids, especially EPA and DHA found in wild fish, support recovery from alcoholism by reducing brain inflammation, restoring damaged cell membranes, and regulating neurotransmitters like dopamine and serotonin. These effects can help stabilize mood, reduce alcohol cravings, and protect against withdrawal-related damage. Omega-3s have also been shown to improve mental health overall, which is especially important for individuals with co-occurring depression or anxiety. In this short video a nutritional neuroscientist shares how restoration of Omega-3s fatty acids has been shown to reverse alcohol addiction.
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Diet plays a significant role in the development, severity, and management of anxiety. Consuming foods high in saturated fats, refined carbohydrates, and added sugars has been linked to higher anxiety levels, as these foods can drive systemic inflammation, disrupt blood sugar balance, and impair neurotransmitter function. In contrast, diets rich in whole, unprocessed foods—such as the Mediterranean diet—are associated with lower anxiety. These diets emphasize nutrient-dense foods that support gut health, reduce inflammation, and help regulate brain chemicals like serotonin and GABA, which play a key role in mood stability.
Consuming lean white fish fits seamlessly into this anti-anxiety dietary pattern. These fish are excellent sources of clean protein and essential micronutrients like vitamin D, selenium, and B vitamins, which are involved in neurotransmitter production and brain function. Vitamin D, in particular, has been shown to help regulate serotonin levels, supporting a more balanced mood.
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Overly processed foods high in added sugars, salt, saturated fats, and artificial additives should be avoided when you're feeling depressed, as they can increase inflammation, disrupt gut health, and negatively impact neurotransmitter function. Caffeine and alcohol can also interfere with sleep, elevate anxiety, and contribute to mood swings. Studies have linked diets high in processed foods to an increased risk of depression, while diets rich in whole, nutrient-dense foods are associated with better mental health outcomes.
Instead, focus on a Mediterranean-style diet that includes olive oil, wild-caught fish rich in Omega-3s, a variety of colorful vegetables, and antioxidant-rich fruits like berries. These foods reduce inflammation, support gut-brain communication, and help regulate mood-related brain chemicals like serotonin and dopamine. Lean white fish such as local Petrale Sole and Rockfish provide a clean source of protein and essential nutrients like vitamin B12, vitamin D, and selenium—key nutrients often found to be deficient in individuals with depression. Pairing these with fiber-rich whole grains and a rainbow of vegetables helps create a stable foundation for both physical and mental well-being. Check out our healthy recipes and nutrient-riche meal plans to support your mental wellbeing.
References
Anglin RE, Samaan Z, Walter SD, McDonald SD. Vitamin D deficiency and depression in adults: systematic review and meta-analysis. Br J Psychiatry. 2013 Feb;202:100-7. doi: 10.1192/bjp.bp.111.106666. PMID: 23377209.
Berk, M., Williams, L.J., Jacka, F.N. et al. So depression is an inflammatory disease, but where does the inflammation come from?. BMC Med 11, 200 (2013). https://doi.org/10.1186/1741-7015-11-200
Brenna JT, Salem N Jr, Sinclair AJ, Cunnane SC. α-Linolenic acid supplementation and conversion to n−3 long-chain polyunsaturated fatty acids in humans. Prostaglandins Leukot Essent Fatty Acids. 2009 Oct-Nov;80(2-3):85-91. doi:10.1016/j.plefa.2008.12.005
Grosso G, Galvano F, Marventano S, Malaguarnera M, Bucolo C, Drago F, Caraci F. Omega-3 fatty acids and depression: scientific evidence and biological mechanisms. Oxid Med Cell Longev. 2014;2014:313570. doi: 10.1155/2014/313570. Epub 2014 Mar 18. PMID: 24
Grosso, G., Galvano, F., Marventano, S., Malaguarnera, M., Bucolo, C., Drago, F., & Caraci, F. (2014). Omega-3 fatty acids and depression: Scientific evidence and biological mechanisms. Oxidative Medicine and Cellular Longevity, 2014, Article 313570. https://doi.org/10.1155/2014/313570
Martins, J. G., Bentsen, H., & Puri, B. K. (2012). Eicosapentaenoic acid appears to be the key omega-3 fatty acid component associated with efficacy in major depressive disorder: A critique of Bloch and Hannestad and updated meta-analysis. Molecular Psychiatry, 17(12), 1144–1149; discussion 1163–1167. https://doi.org/10.1038/mp.2012.25
Murakami K, Sasaki S. Dietary intake and depressive symptoms: a systematic review of observational studies. Mol Nutr Food Res. 2010 Apr;54(4):471-88. doi: 10.1002/mnfr.200900157. PMID: 19998381.
Sanchez-Villegas A, Henríquez P, Figueiras A, Ortuño F, Lahortiga F, Martínez-González MA. Long chain omega-3 fatty acids intake, fish consumption and mental disorders in the SUN cohort study. Eur J Nutr. 2007 Sep;46(6):337-46. doi: 10.1007/s00394-007-067
Sublette ME, Ellis SP, Geant AL, Mann JJ. Meta-analysis of the effects of eicosapentaenoic acid (EPA) in clinical trials in depression. J Clin Psychiatry. 2011 Dec;72(12):1577-84. doi: 10.4088/JCP.10m06634. Epub 2011 Sep 6. PMID: 21939614; PMCID: PMC35347
Vassiliou EK, Gonzalez A, Garcia C, Tadros J, Chakraborty G, Toney JH. Omega-3 fatty acids and alcohol: beneficial effects on brain damage and mental health. Neuropharmacology. 2016 Jul;107:382–393. PMID: 26962473