Foods Rich in Omega-3s: The Best Natural Antidepressants
In countries where fish consumption is high, such as Japan, Taiwan, and Finland, rates of depression tend to be low. Conversely, in areas where fish consumption is low, like North America and Europe, depression rates are much higher — as much as 10 times higher. Women who rarely eat fish have more than twice the risk of developing depression compared to those who dine on “fin food” often. Recent studies suggest foods rich in omega-3 are considered one of the best natural antidepressants.
Aim for: Although it’s nearly impossible to consume enough omega-3s to treat depression through food alone (you’ll need between 1 and 3 grams of omega-3s a day to lift your mood), eating more fish, such as sardines, may help prevent depression in the first place. Start by eating at least two fish meals a week. If you don’t like fish, add a teaspoon (5 millilitres) of ground flaxseed, another good source of omega-3s, to cereal, yogurt, or salads every day.