by Rietta: Walking the avenues of Japan’s major cities, one might notice an interesting phenomenon. Relative to a street in New York or Chicago, the citizens of Japan tend to smile more, laugh often and convey a sense of contentment. They suffer from many of our same woes: overburdened workloads, busy family lives, a rough economy. Yet happiness there is more tangible than many places in the United States, indeed more so than many destinations worldwide. This is likely due at least in part to a prevalent item in the Japanese diet – seafood.
Eating seafood rich in omega-3s can lower symptoms of depression and elevate mood. Image courtesy of Mailonline.com.
Seafood lovers all across the globe now have even more reason to euphorically devour away. We already know that omega-3 fatty acids in seafood can help fight heart disease and cancer. It turns out that the super powers of seafood don’t stop there. Research has exposed and expanded upon an especially attractive health benefit of omega-3s – happiness. A diet rich with omega-3s significantly reduces the symptoms of depression while elevating mood, especially for women. Let’s put on our smiles and enjoy a happy life with many delectable seafood dishes!
Something to smile about
It’s hard to deny that food makes us happy. Whether it is satisfying a craving, making the taste buds sing, or just filling a growling stomach, eating food can be a very enjoyable experience. This feeling is not entirely just in our heads. Omega-3 fatty acids can actually elevate our mood and combat depressive symptoms on the metabolic level.
Depression is a serious illness from which 350 million people suffer. It is the leading cause of disability worldwide and contributes considerably to various diseases and can ultimately lead to suicide. Women are twice as likely to suffer from it than men. The World Heath Organization says cases of depression are on the rise globally.
There are already ways to battle depression in the form of psychotherapy and pills. But change is sorely needed – only a third of all people who take antidepressants actually notice an improvement. Countless people who suffer from depression don’t even seek treatment. The idea of taking antidepressant pills and sitting in psychiatrist’s chairs doesn’t hold appeal for some people who are enduring depressive symptoms. But what if there was a natural and much more delightful answer? The simple act of consuming seafood rich in omega-3 fatty acids can remarkably help fight depression.
Regularly consuming seafood supplies with heart healthy omega-3s that reduce depressive symptoms.
Image courtesy of Greatist.
The science behind a natural antidepressant
The National Institute of Aging in Baltimore conducted an observational study of middle-aged African-American and Caucasian adults. By having the participants fill out an extensive survey, the study looked at omega-3 and omega-6 intake and the rate of self-reported symptoms of depression. The results for women were astounding; those who consumed higher levels of omega-3s – regardless of their omega-6 intake – had significantly lower risks of being depressed. Higher EPA and DHA intakes were also linked to elevated mood, depending on how much is consumed.
Other studies have found that a steady diet of omega-3s also reduced anxiety, improved sleeping patterns, and decreased thoughts of suicide. Insomnia and feelings of guilt and worthlessness also decreased significantly. The thought is that EPA – one of the long-chain forms of omega-3 – decreases inflammation in the human body and as a result we feel better overall, which may be the reason behind it’s ability to diminish depression.
A study found that fish consumption levels was strongly correlated with lower occurrence of major depression in various countries.
Image courtesy of Omegavia.
This is actually not a new concept. A study conducted in 1998 showed that there is a strong correlation between consumption of seafood and depression prevalence in many different countries (see the above graph). The author of this study even suggested that omega-3s should be a required nutrient for treating depression and that the United States should strive to increase our intake to match that of residents of Japan. The average Japanese citizen consumes 145 pounds of fish annually, compared to the paltry 16 pounds eaten by the average American.
Increasing our seafood consumption by even just a little would reveal tremendous benefits for our bodies. By replacing two or three meals of less beneficial protein (such as red meat) a week with fish or shellfish, the average American could significantly boost omega-3 intake and reap the benefits of the essential fatty acids.
Seafood = happiness
The choice to consume seafood is not just a matter of taste or hunger. Science and common sense have shown us that seafood may be the answer to many of life’s woes. The essential fatty acids found in seafood can improve heart health, battle certain types of cancer, and combat depression. With so many benefits, it is imperative that people strive to eat seafood consistently. We owe it to ourselves and our loved ones to live a healthy lifestyle. So why not do it the delicious way?