How much wild fish is in your diet? Are you eating wild salmon or sardines two or three times a week? If you’re not, there are plenty of good reasons to start doing so!
Research shows “the likelihood of having depressive symptoms was significantly higher among infrequent fish consumers than among frequent consumers”
A 2011 study supports omega-3 consumption for mood disorders.
“DHA modulates some of the same genes targeted by current psychotropic medications, as well as increases myelin-related gene expression. Myelin-related gene expression decrease is a common, if nonspecific, denominator of neuropsychiatric disorders. In conclusion, our work supports the potential utility of omega-3 fatty acids, specifically DHA, for a spectrum of psychiatric disorders such as stress disorders, bipolar disorder, alcoholism and beyond.”
A 2012 animal study shows that sardines lower insulin resistance and has other wonderful health benefits.
“these results support the beneficial effect of sardine protein in fructose-induced metabolic syndrome on such variables as hyperglycemia, insulin resistance, hyperlipidemia and oxidative and inflammatory status, suggesting the possible use of sardine protein as a protective strategy against insulin resistance and related situations.”
I grew up in South Africa eating sardines and love them! I always have a few cans with me when I travel in case I’m stuck somewhere without a good protein source! Here is a blog post I wrote on: Healthy travel food ideas when you have food sensitivities.
Here is a great resource for making the best choices when it comes to seafood: “The Monterey Bay Aquarium Seafood Watch program helps consumers and businesses make choices for healthy oceans. Our recommendations indicate which seafood items are ‘Best Choices’, ‘Good Alternatives’ and which ones you should ‘Avoid’.”
A wonderful source for great quality fish is Vital Choice. They are “a trusted source for fast home delivery of the world’s finest wild seafood and organic fare, harvested from healthy, well-managed wild fisheries and farms.” I have met Randy Hartnell a few times and I love this company and everything that they stand for!
“We capture the fresh-caught quality of fine, sustainably harvested Alaskan salmon and other Alaskan and northwest Pacific seafood by cleaning and flash-freezing it within hours of harvest.
The fisheries that supply most of our seafood are certified sustainable by MSC (look for their blue logo) or the State of Alaska, or are widely considered sustainable.”
Enjoy some beautiful salmon for dinner or have a yummy sardine snack and see mood, blood sugar and overall health benefits!
Great tips, Trudy!
I’d love to include more wild salmon in my diet. My understanding is that the farm raised fish lack a lot of the nutrients that the wild fish have.
How do DHA or fish oil supplements compare to the real thing?
PJ
PJ
Yes farmed fish lack many of the nutrients and they have the added color and antibiotics. Research also shows that they have high levels of mercury from the fish pellets they are fed – which may contribute to an increased risk of diabetes.
I’m a fan of food first so eat that wild fish. And then if you’re deficient than add in the fish oil supplements. Again quality is key when it comes to the supplements
Trudy
I do try to eat fish a few times a week – much easier when we are in Florida!
Trudy my mouth is watering thinking of some delicious salmon now. Thanks for the reminder to “go fish!”
You’re so welcome – enjoy!
Interesting Trudy – what do you recommend instead of fish for someone like me who is a vegetarian and also doesn’t like any seafood!!
Hi Heidi
If you’d be willing to take them, fish oil supplements would be the next best option. Flax oil and flax seeds may work but not everyone gets the same benefits because of the 2-step conversion process that needs to happen. One final option would be omega-3s from algae.
Of course, as you well know, I am a fan of animal protein for my clients, especially if they have any mood issues.
Trudy
I love salmon! Thanks for the seafood resource. I will definitely check out vital choice.
You’ll love them Tiffany!
Trudy,
Fish is on my food plan numerous times per week.
Recently read up on the fish farming business so
now only fresh fish not farmed.
Thanks Trudy – fish oil it is!
I love salmon and have it at least twice a week. I only wish I could acquire a taste for sardines… I would love to travel with the cans like you do, but, I just can’t bring myself to eat them 🙁
Great information Trudy! I love that you share the studies and break the information down for people.
Yum! I love salmon 🙂 But sardines … ick!
What kind of Sardines do you recommend?
Mike
Canned sardines are fine as long as they are packed in organic olive oil and not cotton-seed oil. I also like to know where my sardines are caught to make sure it’s not from polluted waters. I trust Vital Choice to source quality sardines for me!