Fish oil has gained a reputation as "brain food." The tag may not necessarily mean you can get smarter from consuming fish, but fish oil holds promise for boosting moods and improving mental health conditions. The omega-3 fatty acids in fish play an important role in the health benefits. Fish also contain high amounts of vitamins, such as riboflavin, or vitamin B-2, and vitamin D. Minerals in fish include calcium, selenium, iron, zinc, potassium and magnesium.
Sources
Omega-3s come from every type of fish, but you can find high sources of the fatty acids in tuna, salmon, sardines, trout, sea bass, cod, oysters, crab, perch and shrimp, according to the Washington State Department of Health. Omega-3s are a type of polyunsaturated fat known for its heart-healthy benefits, which may control cholesterol levels and reduce the risk of heart disease. The fatty acids also help brain function, normal growth and development.
Memory and Performance
Fish oil may improve brain memory and performances as well as behavioral function because omega-3 fatty acids become highly concentrated in the brain, the University of Maryland Medical Center explains. Deficiencies in the fatty acids may cause fatigue, poor memory, mood swings and depression. Infants may develop vision and nerve problems if their mothers do not get adequate amounts of omega-3s during pregnancy. Adding fish oil to the diet may improve moods and behavior for people with mental health issues.
ADHD and Fatty Acids
Children with attention deficit hyperactivity disorder, known as ADHD, may have lower levels of omega-3 fatty acids than normal children, MedlinePlus notes. ADHD results in changes in children's behavior. They may lack the ability to pay close attention or develop hyperactive tendencies that disrupt other children, especially in class. Researchers at Purdue University found that 53 subjects, ages 6 to 12, had significantly lower fatty acids than 43 control subjects, according to the January 2000 issue of the "American Journal of Clinical Nutrition."
Depression Improvement
Fish oil may improve symptoms for people with depression. In an eight-week study of 28 patients with major depression, those taking omega-3s had improved conditions when compared with those who had taken placebo, it was reported in the August 2003 issue of "European Neuropsychopharmacology." A four-month study of 30 bipolar disorder patients by researchers at Harvard Medical School found significant improvement in patients taking omega-3s, compared to a placebo group, according to the May 1999 edition of the "Archives of General Psychiatry." The fish oil may treat depressive symptoms in bipolar patients, but not the manic episodes, according to MedlinePlus.
References
- Washington State Department of Health: Health Benefits of Fish
- University of Maryland Medical Center; Omega-3 Fatty Acids; June 2009
- MedlinePlus; Fish Oil; November 2010
- American Journal of Clinical Nutrition; Long-Chain Polyunsaturated Fatty Acids in Children with Attention-Deficit Hyperactivity Disorder; January 2000
- European Neuropsychopharmacology; Omega-3 Fatty Acids in Major Depressive Disorder; August 2003
- Archives of General Psychiatry; Omega 3 Fatty Acids in Bipolar Disorder; May 1999
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