Fish are an excellent source of lean protein and contain good levels of
important nutrients including selenium, magnesium, vitamins B12, B6 and B3
and omega 3.
Oily fish (salmon, mackerel, sardines, anchovies, herring, trout) in particular
contain excellent levels of omega 3 fatty acids. These nutrients are vital for
our health and have numerous benefits including reducing depression,
balancing hormones, reducing inflammation, reducing blood pressure and
cholesterol levels, and improving behavioural problems in children.
An article in the Lancet in 1998 stated that surveys have shown that the more
fish a population of a country eats, the lower the incidence of depression. A
number of trials have been undertaken which have demonstrated that omega
3 is effective for improving depression versus placebo. The reason for this is
that omega 3 helps your body to produce more serotonin and be more
responsive to it – serotonin is the “happy” neurotransmitter, a deficiency of
which can lead to depression and low mood. Good serotonin levels are also
important for sleep, appetite control and the ability to cope with pain.
Three portions a week of sardines, mackerel, herring or salmon would provide
your body with a good intake of omega 3.
If you are interested in an individualised programme to improve your
diet or would like help with health issues, please call Emily
Fawell DipION, Nutritional Therapist on 07967 639347 or contact me via