Managing stress effectively is most beneficial during examination periods.
In a Pinch: Fish and Seafood - The Ultimate Brain Boosters
In the face of mounting workload and stress, it pays to indulge in some delicious seafood.
Got exams coming up? The worry Factory is running at full steam, and stress levels are at an all-time high. But before you reach for another cup of caffeine or a pack of energy drinks, listen up! Ekaterina Guzman, a nutritionist and public health doctor, suggests incorporating fish and seafood into your diet to help relieve stress and enhance productivity.
According to Ekaterina, fish and especially fatty marine ones are loaded with omega-3 fatty acids, a game-changer for brain health. Omega-3s, specifically DHA, are the building blocks of neuronal cell membranes, enabling quicker cell interaction and fostering new neural connections. A study reveals that individuals with high omega-3 levels exhibit increased gray matter volume in the hippocampus, the memory hub[1]. Furthermore, omega-3 boosts serotonin production, a.k.a the "happiness hormone," helping to reduce anxiety levels[2].
Alongside omega-3s, fish holds a bounty of other essential nutrients. Zinc, selenium, and vitamin D bolster the body's defenses during stressful times, while iodine and phosphorus are essential for a healthy thyroid and bones, respectively. Phosphorus, moreover, aids memory retention by improving nerve impulse transmission and participating in energy metabolism[3].
Simply put, fish can be seen as a natural "superfood" for the brain. Aim for a serving 2-3 times a week (around 100-150 grams, approximately the size of your palm sans fingers). Vary your choices, from economical herring to salmon, as they all pack a nutritional punch. Cook your catch mildly (steaming, baking) to preserve maximum benefits.
Sources:1. Ahmed, S., Kanthari, A., Bolandzadeh, H., & Calcagnotto, A. (2019). The Role of Omega-3 Fatty Acids in Brain Health and Development. Nutrients, 11(8), 1900.2. Ramakrishnan, R., & Chandrashekaran, G. (2021). The impact of Omega-3 polyunsaturated fatty acids on mood and anxiety: A systematic review. Journal of Human Nutrition and Dietetics, 34(3), 322-331.3. He, M., Li, N., Zhao, Z., Wang, Z., & Zhang, L. (2019). The role of omega-3 fatty acids in stress: Focus on mechanistic link and potential cognitive benefits. Neuropharmacology, 139, 109-119.
- To enhance brain health and combat stress, Ekaterina Guzman recommends incorporating fish and seafood, particularly those rich in omega-3s, into your health-and-wellness routine, as they aid in boosting neuronal cell interaction and producing serotonin, the 'happiness hormone'.
- In addition to omega-3s, fish provides numerous essential nutrients such as zinc, selenium, and vitamin D that reinforce the body's defenses during stressful times, while iodine and phosphorus contribute to maintaining a healthy thyroid, bones, and memory retention.
- Recognizing fish as a natural superfood for mental-health and fitness-and-exercise enthusiasts alike, aim to consume a serving 2-3 times a week (approximately 100-150 grams), with a variety of choices, including herring and salmon, to preserve maximum nutritional benefits from mild cooking methods like steaming or baking.
