Scientists from the University of Las Palmas de Gran Canaria have found that moderate consumption of fish and omega-3 fatty acids may help lower the risk of depression.
Omega-3 fatty acids (also known as omega-3 fats or n-3 fats) are essential fats that the body cannot produce on its own and must obtain from food.
Foods rich in omega-3 include fish, vegetable oils, nuts (especially walnuts), flaxseeds, flaxseed oil, and leafy green vegetables.
Omega-3 fatty acids play an important role in producing hormones that regulate blood clotting, the contraction and relaxation of artery walls, and inflammation.
These fats have been shown to help prevent heart disease and stroke, may help manage conditions such as lupus, eczema, and rheumatoid arthritis, and may also play protective roles in cancer and other diseases.
Omega-3s belong to a key family of polyunsaturated fats (PUFAs). There are three main types:
- Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) come mainly from fish and are often called marine omega-3s.
- Alpha-linolenic acid (ALA), the most common omega-3 fatty acid in Western diets, is found in vegetable oils, walnuts, flaxseeds and flaxseed oil, leafy vegetables, and some animal fats—especially from grass-fed animals.
The human body primarily uses ALA for energy, and its conversion into EPA and DHA is very limited.
In the current study, researchers examined the relationship between fish and seafood consumption, omega-3 (ω-3 PUFA) intake, and the risk of depression.
They used a food-frequency questionnaire to assess participants’ intake of fish, seafood, and omega-3 fatty acids. The team also reviewed medical diagnoses of depression and the use of antidepressant medications.
Among the 6,587 participants studied, 1,367 had depression.
The researchers found that seafood consumption overall was not associated with depression risk. However, moderate intake of omega-3 fatty acids was strongly linked to a lower risk of depression, while high intake did not show the same benefit.
The team concluded that moderate consumption of fish and omega-3 fatty acids—rather than high intake—is associated with reduced depression risk.
The research was published in the journal Nutrients and conducted by Almudena Sánchez-Villegas and colleagues.
