Is Seafood Good For Your Brain?

Seafood has been crucial in Mediterranean cuisine, health, and culture for millennia. Grilled fish with grated cheese,  found in Athenaeus’s “Deipnosophistae,” is rumored to be one of the oldest Mediterranean recipes. Over the last 20 years, nutrition research has underscored the health benefits of including fish and seafood in diets, prompting updates to Mediterranean Diet Pyramid in 2008, emphasizing seafood’s role.

Omega-3 fatty acids like DHA and EPA, found in seafood, are vital for brain health, reducing inflammation linked to depression and cognitive decline. Studies show that regular fish consumption is associated with better brain health, larger brain volumes, and reduced risks of cognitive impairments and stroke. Higher omega-3 levels correlate with lower risks of Alzheimer’s and dementia.

The mental health benefits of omega-3s include significant effects on mood disorders, with some research suggesting they can be as effective as antidepressants. Despite this, omega-3s remain underutilized in mental health treatments.

Concerns about mercury in seafood are mitigated by recent studies indicating that the benefits of consuming seafood during pregnancy outweigh potential risks. Consuming over 12 ounces per week is shown to be beneficial for children’s neurodevelopment.

Seafood is often underutilized in home cooking, despite being quick to prepare and available in various forms (fresh, frozen, canned). Nutrition experts recommend including seafood, especially those high in omega-3s like salmon, mackerel, anchovies, sardines, and herring, in meals twice a week. Heritage diets like the Mediterranean diet showcase how seafood can be integrated into healthy eating patterns, emphasizing its ease and nutritional benefits.

Source: health.usnews.com