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Good Mood Seafood

Why are fish and seafood brain healthy foods?

  • Highly digestible, complete protein – protects from degenerative diseases
  • Omega-3 fatty acids – boost the performance of brain neurons, stronger cognitive performance while also helping ease anxiety
  • B vitamins – key for overall brain functioning and preventing depression. They help the brain produce and synthesize the neurotransmitters that regulate mood and boost memory. B12 and niacin help with mental energy and memory. Choline strengthens mental focus.
  • Fat-soluble vitamin A helps regulate the brain’s plasticity (ability to form new neural pathways) and promotes the ability to learn new mental skills
  • Fat-soluble vitamins D helps avert cognitive decline as we get older
  • Essential minerals iron, zinc, copper, calcium, sodium, phosphorus and selenium.
    • Iron helps make the covering that protects neurons and helps control the synthesis of chemicals involved in mood. Depression has been linked to low iron levels
    • Selenium is required for the activity of 25 – 30 enzymes that protect the brain from oxidative damage
    • Zinc is important to the functioning of memory
[su_expanding_quote_book alignment=”right” source_author=”Uma Naidoo” source_title=”This is Your Brain on Food” full_quote=”Omega-3s promote brain health by lowering inflammatory markers and protect neurons from excessive inflammation. Eating foods high in omega-3s may protect you against depression. The very best source of omega-3s, especially EPA and DHA, is fish” short_quote=”Omega-3s promote brain health by lowering inflammatory markers and protect neurons “]

Which Fish? These are especially nutrient-dense

  • Anchovies – Vitamin B12 and calcium
  • Halibut – Packed with vitamin D and Vitamin A
  • Salmon – Good source of niacin and choline
  • Sardines – Loaded with vitamin B12 and niacin
  • Scallops – Loaded zinc and magnesium
  • Shrimp – Loaded with B12, choline and B6
  • Tuna – Great source of 5 different B vitamins and vitamin D
[su_expanding_quote_book alignment=”full” source_author=”Sarah Ballantyne” source_title=”Paleo Principles” full_quote=”Fish and shellfish are the richest sources of the long-chain omega 3 fatty acids DHA and EPA, which block multiple inflammation pathways in our cells. Deficiencies in these anti-inflammatory Omega-3 fats have been linked to dyslexia, violence, depression, anxiety, memory problems, Alzheimer’s disease, weight gain, cancer, cardiovascular disease and many others.” ” short_quote=”Deficiencies in these anti-inflammatory Omega-3 fats have been linked depression, anxiety, memory problems”]

Shellfish Refresh

These are avariety of small, mineral-rich fish from two families that have had an important role in the diets of coastal humans throughout history

  • Mollusks –include clams, oysters, mussels, and scallops
  • Crustaceans – crabs, lobsters, and shrimp
[su_expanding_quote_book alignment=”full” source_author=”Drew Ramsey, MD” source_title=”Eat to Beat Depression and Anxiety” full_quote=”Sardines, oysters, mussels, salmon and cod are chockful of vital brain healthy nutrients B12, selenium, iron, zinc and protein. A lot of people have concerns about fish, especially around mercury and microplastics. But this food group can truly make a huge difference when it comes to preventing and managing depression and anxiety symptoms. One simple step is to simply eat small fish and bivalves. With so many seasonings, sauces, and methods to prepare seafood, there is an option that will work for you and your brain.” ” short_quote=”Sardines, oysters, mussels, salmon and cod are chockful of vital brain healthy nutrients B12, selenium, iron, zinc and protein”]

But What about Pollutants and Sustainability?

Generally, you can avoid mercury and microplastics by eating smaller fish (like anchovies or sardines), or shellfish like clams and mussels. Check out Monterey Bay Aquarium’s Watch for sustainably caught seafood.

Even with eating farmed fish, the health benefits far outweigh the risks. Especially because of the importance of Omega-3 fats for overall health.

Canned fish is generally the most affordable. Look for wild-caught varieties (anchovies, salmon, sardines) in BPA-free cans.

Learn more about choosing seafood at What’s the Catch, one of my earlier blogposts.

What to Do?

  • Experiment to expand your palate. Be adventurous. Try the seafood special at your favorite restaurant
  • Visit your local farmer’s market. Ask for recommendations
  • Try different fish. Prepare different ways.

Here are some of my favorites:

Sheet Pan Shrimp Fajitas – Number 2 Pencil

You can also use fish (i usually use cod, snapper)

Salmon Patty – Well Plated

Cajun Shrimp Sweet Potato Hash – Babaganosh

Paella inspired – Epicurious

Sardine with Shredded Potato Cake – Epicurious

Rice cake with mashed avocado and sardines is an excellent quick lunch or afternoon snack

Next Step

  • Share your favorite fish recipe! 😊 Or the new one you will try

 

What’s the Catch?

Fish are rich in omega-3 fatty acids beneficial to the brain and heart and are excellent sources of protein, vitamins and minerals. Fish is part of my dinner rotation at least once a week.

But did you know eating fish is risky for for our health and for the planet?

Risk to our Health

Contamination can override the nutritional benefits of eating fish. Mercury and man-made chemicals known as PCBs are the primary culprits.

Mercury comes from coal-burning power plants emissions and falls into nearby waterways and fields. Small fish near mercury-laden industrial sites swim away and pass mercury up the food chain.

[su_expanding_quote_book alignment=”left” source_author=”Marion Nestle” source_title=”What to Eat” full_quote=”Because virtually all waterways in the US are heavily contaminated with mercury or other chemical pollutants, the EPA’s (Environmental Protection Agency) safety limits are invariably stricter than those of the FDA. The EPA is responsible for protecting the public’s health against pollutants in air and water. Since toxic contaminants in water get incorporated into fish, the EPA issues advisories about which fish are safe to eat. All fish are contaminated with PCBs, agricultural pesticides, and dioxins from industrial waste and emissions. Although most of these chemicals have been discontinued or banned for years, they persist in the environment and pollute streams, lakes and oceans. All fish have PCBs, but farmed fish have more because farmed fish need proteins and fats to help them grow; they grow better when those nutrients come from fish meal and oils, but these feeds contain high concentrations of PCBs” short_quote=”Virtually all waterways in the US are heavily contaminated with mercury. All fish are contaminated with PCBs, agricultural pesticides, and dioxins from industrial waste and emissions. “]

Farmed fish are fed the equivalent of dog food: pellets of fishmeal and fish oil, soy protein, vitamins and minerals. The pellets also contain meat-and-bone meal made from leftover meat, blood and bones of cows, pigs and other animals (the same by-products excluded from “natural” beef because of concerns about mad cow disease). Because the price of farm-raised fish depends on the cost of feed, there’s pressure to use the cheapest ingredients possible. Farmed fish are less active, so they have twice the fat of wild fish. Their omega 3 content depends on what they are fed and varies by species and by farm.

Risk to our Planet

Overfishing is depleting our oceans of sea life. Do we really want to be the generation that exterminates fish from the sea? By some estimates tuna population has declined by 90 percent. And overfishing threatens not just the livelihood of billions of people but their food supply. Without fish we could all face a food crisis. The answer is sustainable management. With smarter fishing rights and management systems, it’s possible to reverse the incentives that cause overfishing. Fishermen’s interests are tied to the long-term health of a fishery. Their income improves along with the fish population. We can make a difference every time we buy fish at the grocery store or order sushi by learning what fish to select and support smart fishing.

[su_expanding_quote_book alignment=”full” source_author=”Marion Nestle” source_title=”What to Eat” full_quote=”Formerly abundant fish are disappearing from the oceans. By some estimates, the biomass of large predatory fish has declined by 90% since the preindustrial fishing area. Most of the world’s fishing zones are considered to be unsustainable, meaning that fish cannot reproduce fast enough to replace the ones that get taken. Some fish are considered endangered—among them certain species of salmon, sturgeon and trout —due to overfishing—too many boats using too efficient methods to catch the too few fish that remain. Fish do not have a chance against modern catching methods. Attempts to protect spawning grounds, to limit catches, or to enforce catching rules run against business and government interests.” short_quote=”Formerly abundant fish are disappearing from the oceans. By some estimates, the biomass of large predatory fish has declined by 90% since the preindustrial fishing area”]

So what to do?  Choose seafood healthy for us and for our planet.

  • Buy only from providers that I know have vetted their fish.
  • Use Seafood Guides that identify fish safe to eat (tested for mercury and PCB content) and fish that are sustainable.
[su_expanding_quote_book alignment=”full” source_author=”Marion Nestle” source_title=”What to Eat” full_quote=”As an individual, you can express your dismay about the current situation directly by voting with your fork. Inform store managers that you have no intention of ever buying fish on the “Avoid” list. If seafood managers get that message, they may demand more thoughtful action from their suppliers, suppliers may demand better support from their trade associations and trade associations may demand more consumer-friendly policies from the government.” short_quote=”As an individual, you can express your dismay about the current situation directly by voting with your fork.”]

For more empowerment:

How to Eat Fish and Still Save the Earth

“It turns out global survival and delicious seafood are possible if we’re smart about what we eat. Here, pre-eminent food writer Mark Bittman teaches you how to hunt for your next great meal.”

Home delivery of sustainable seafood

Sea2Table

Seafood Buying Guides

[su_expanding_quote_web alignment=”left” source_site=”Seafood Choices” source_url=”http://seafoodchoices.com” full_quote=”Which wild fish are sustainably harvested? Is it okay to eat tuna? What kind of salmon should I buy? Are there farmed fish that are environmentally responsible choices?  Seafood Choices Alliance works with conservation organizations around the world that are working to answer these and other important questions regarding the sustainability of our seafood supply. Click on the links below for further information.” short_quote=”Which wild fish are sustainably harvested? Is it okay to eat tuna?  What kind of salmon should I buy? Are there farmed fish that are environmentally responsible choices?”]

Seafood Watch: Consumers Guides

Environmental Defense Fund: Seafood Selector – “Fish Choices that are Good for You and Good for the Oceans”

Smart Seafood Buying Guide

Marine Stewardship Council: Fish to Eat