June’s food of the month is: salmon!
When we think about the nutritional elements of salmon, the first thing most people think of is omega 3 fatty acids. While salmon is an excellent source of this essential fatty acid, we often look over the numerous other minerals and vitamins that are in high quantities in this healthy fish. All of these minerals, vitamins and essential fatty acids have very strong protective factors against many mental health symptoms, making salmon one of the healthiest foods you could eat.
Salmon contains almost 90% of the daily value for omega-3 fatty acids. This popular nutritional element was placed on everyone’s radar when nutrition researchers found that in the US, Americans have a shockingly low level of these fatty acids in their diet. In addition, salmon has an exceptional omega 3 to omega 6 fatty acid ratio, which has shown to be crucial for maintaining good mental and physical health.
Omega 3 fatty acids, come in two forms: EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). DHA is considered to be one of the most important fats found in the human brain. When our diets are low in omega 3 fatty acids (or even worse, high in omega 6 fatty acids) our brains do not receive enough of the essential fat called DHA.
High levels of DHA, which come from diets high in omega-3 fatty acids, are linked to lowered rates of depression, especially in people who do not experience recurring depressive episodes. In addition, it has shown to reduce hostility in adolescence and increase cognitive functioning especially in the elderly population. Researchers are just now finding that DHA works by acting as an anti-inflammatory agent that protects sensitive and crucial nerve tissue in the brain.
Salmon beats every other food in the world for the highest amount of Vitamin D content in one serving. Vitamin D, also known as the “sunshine vitamin” has been strongly linked with the development of depressive symptoms. High levels of Vitamin D in the body have been shown to alleviate mild to moderate depressive symptoms. Low Vitamin D levels have also been associated with impaired cognitive functioning, especially in older adults, and poor behavior regulation in all ages including children.
Salmon lands on the top ten list of foods high in the mineral selenium. Among its numerous benefits for physical health including protecting against cancer and alleviating joint inflammation, selenium has been connected with reducing the risk for Alzheimer’s Disease and other forms of dementia. Seniors with diets high in selenium maintain high brain functioning, sharp memory and quick information processing even as they age.
If you’ve been feeling down, you have a child with behavior regulation concerns or an elderly family member experiencing some memory issues consider increasing your salmon intake. In conjunction with more traditional therapies and treatment, improving your diet by incorporating this super fish may help you see the results that you are hoping for.
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