An average of 111 grams of daily consumption of fish, EPA, docosapentaenoic (DPA) acid, n-6 PUFAs, and other nutrients in 1200 patients in Japan has showed significantly reduced risk of depression.
100 grams of fish a day can keep the blue away
This amount of fish intake is about one serving of fish every day. Eating 100 grams of fish daily is protective for mental health, and can be a prevention approach in the seasons of higher depression prevalence such as the Canadian winters.
It is noteworthy that Japan’s average fish consuming is higher than the western countries. But no matter the consumption baseline is high or low, similar results of fish intake on depression prevention have been observed in both asian and western populations.
Many of the american and Canadian communities are multicultural with different diet habit, so is the patient base in my practice. The results suggest that even the base level of consumption level is high, say 50 grams of fish already, an increase to 100 grams will still provide an positive protection effect.
Fish is not the treatment though
The warning for readers is that eating fish is not a treatment for depression. Therefore, when the diagnosis of depression is suspicious, medical advice should be advised. Medication is necessary for certain conditions of depression.
Reference: fish and depression