Archive of ‘Diet News and Updates’ category

IARC’s Study Shows Health Risks on Red Meat Consumption

Recently, the Health Organizations and fitness enthusiasts are in hype about this important health news. The International Agency for Research on Cancer (IARC) has officially released the result of their epidemiological study on Red and Processed meats. After conducting a series of experiments and thorough research about this subject, the World Health Organization categorized the risks of consuming red meats and processed meats to be the same with the risks of smoking and asbestos.

IARCs Study Shows Health Risks on Red Meat ConsumptionThe red meat was categorized into Group 2a  which means that red meat are “probably carcinogenic to humans”. There is a limited evidence that its consumption contributes to colorectal, pancreatic and prostate cancer. While the processed meats was categorized into Group 1, which means “carcinogenic to humans”. Processed meats contributes to colorectal cancer. Experts concluded that an average of 50 gram daily consumption of processed meats increases our risk in colorectal cancer up to 18%. Aside from this, processed meats contains nitrites and nitrates. These chemicals are toxic as our body converts these chemicals into carcinogens, which increases our risks on acquiring cancer diseases.

processed foodsAfter this study was made public, the Whole Foods Market started to recall their bacon, hotdogs and among red meat products in response to this pressing issue. The U.S. Residents, however, are not surprised with this study. United States is long known for our campaign against the use of chemicals, pesticides and GMO foods, and the promotion for organic farming.

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The Community’s Stand:

As a community that is known for living a healthy, conscious life, this news doesn’t really surprised us at all. As dieters, we’ve learned how to be picky with our foods and double check the ingredients of the items we’re buying. We choose to consume the cleanest food options as much as possible. This study only gives us more reason to quit GMOproducts and instead promote organic living. How about you? What is your opinion upon hearing the news? Share your thoughts with us through the comment section.

Tips on How to Handle your Hunger Management

One of the most important issues we’re dealing while we’re in the fast metabolism diet, or any other diet programs, is hunger management. Even though we’re eating 3 meals and 2 snacks a day, there are some who find themselves still getting hungry easily. The tendency is whenever we’re hungry, we are tempted to just grab the foods next to us which could be unhealthy. Situations like this can surely impede our weight loss journey.

Tips on How to Handle your Hunger Management

What could be the reason behind this? Why do we find ourselves getting hungry easily and craving for something else when we’re already feeding our body with the healthy foods it needs?

In this section, we will address the factors behind this underlying issue and provide tips for a proper hunger management.

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  1. It’s All In Your Head

Do you have that one moment where you are watching a TV show with actors and actresses enjoying that delectable, mouthwatering burgers and fries and suddenly you found yourself salivating and want to indulge to these foods? In moments like this, you are not really experiencing some physical hunger. It’s just your mind playing tricks on you and triggering your cravings. In this situation, it is very helpful to know the difference between your actual, physical needs vs. psychological needs.

Tip: The great way to deal with this is to divert your attention away from food. We encourage engaging with physical, productive activities like jogging, walking, outdoor activities, or even reading a book. Instead of watching TV where the craving temptation on unhealthy foods is at its peak, practice doing the other activities and hobbies you love that doesn’t involve foods.

water glass

  1. Filling Up

Before you give in to binge eating in order to physically sate your hunger, try to have a glass of water first, it will make you feel fuller. Often times we confused physical hunger with thirst. Staying hydrated is important so that our brain and body can function properly. Drink water before your meal, or if you’re feeling hungry and wait for another 10 minutes to see if you’re still feeling hungry or not.

veggies

  1. Eat More Veggies

If you are still feeling hungry after doing the first two tips above, then it’s time for you to fill up real food in your body. Eat phase-specific veggies. You can make a salad or dressing out of it. And remember, it is completely fine to eat lots of veggies! There’s no limit to it, and you can eat it anytime you want! So go ahead and fill that tummy with the yummy goodness of your veggies.

nuts

  1. Go with Nuts and Seeds

Hungry on phase 3? Well you have a good option, you can go with nuts and seeds as they are healthy fats. They contain special nutrients that signals your tummy that you are already full. It gives you a nice, relaxing and satisfied feeling after your meal.

Before you give in to binge eating and unhealthy cravings, it is important to identify the reason behind your hunger. We hope these tips we shared will help you handle your hunger management and stay on track on the fast metabolism diet program.

Healthy Halloween Trick and Treat Tips for your Children

Ding, dong! Now that the Halloween season is fast approaching, I bet your kids are pretty excited for the event and by now preparing their treats and Halloween costumes for the upcoming Trick or Treat Party.  Halloween season is the favorite season of most kids as they get the chance to indulge themselves with unlimited candies and sweet pastries. A lot of pretzels, apples, pumpkins are coated with thick layer of caramel and chocolates will be present on the table  and as a health conscious individual, we couldn’t help but be anxious for our children’s well being.

Healthy Halloween Trick and Treat Tips for your Children

To help you navigate through the holiday with ease, we compiled these healthy Halloween tips for you and your children to recover your curb from sweet tooth and Halloween candy hangover.

  1. Eat Healthy Food before Trick or Treat Party

It is recommended that before your kids attend the trick or treat party, they should be full already with healthy foods. Serve your kids a healthy dinner packed with lots of protein, fruits, fibers and veggies. If the Halloween party falls on your Phase 1, this will be the perfect opportunity for you to serve high glycemic fruits. High glycemic fruits such as pineapples, mangoes, watermelons keeps your sugar cravings sated. If their sugar craving is already stable, they are less likely to indulge themselves in candies and other sweet pastries served on the table.

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  1. Hand Out non-sugary foods or Cook For Them!

Instead of packing sweet treats, go for healthier options like fruits, veggies, mini rice cereal, nuts and almonds, mini pops popcorn or turkey jerky!  If not, cook for them a healthy Halloween snack recipes they can enjoy and indulge themselves to something sweet. The trick here is to design and assemble these foods into funny, cool and spooky shapes, they are more likely to consume it.

  1. Stay Active

Encourage more activities and body coordination with your kids while they are in the party. A quick walk from house to house, or a little body movement such as dancing will help your kids burn the sugar they take and convert it to energy instead of depositing it as fats.

  1. Practice Portion Control

If possible, remind your children that although they can eat the treats served on the table, they should have a limit of how much they are allowed to eat. Explain and make them understand that they can take a nibble on their most favorite sweet treats while discarding the rest. Another trick is cutting the portion sizes into smaller ones. Instead of taking one large chocolate bar, it can be cut into smaller pieces and they can have a taste of all those candies and sweets.

  1. Bounce Back From a Candy Binge

If you found yourself or your kids still having their Sweet Halloween hangover, you can consider applying these tips to beat sugar cravings. Or you can have this detoxifying soup.

Applying these tips will let your kids enjoy the Trick and Treat party without worrying about health and well-being. Let your children participate in your healthy lifestyle activities for them to be conscious about the importance of having a healthy lifestyle and in no time, they will take the initiative themselves in choosing their food wisely. Check our fast metabolism diet Halloween recipes for trick and treats snack ideas. The community wishes everyone to have a wonderful Halloween!

Weight Stall? Your Water Weight Might be The One Causing It

One of the most common issues we encounter in the fast metabolism diet is weight plateau. Although, we have valuable tips on how to beat weight plateau, there are still some of our challenged dieters whose weight wouldn’t budge even though they’ve tried almost everything. No matter how many times they try to mix up their diet and exercise, it’s not working anymore. What could be the reason behind it? Let’s find it out here:

Hitting Weight Plateau Your Water Weight Might be The One Causing ItThere are many factors as to why we’re hitting a weight plateau. Years of chronic dieting and unhealthy lifestyle is the top reason behind it. Aside from that, our body is highly adaptable to the changes so after a few weeks of doing our routine, our body get used to it. That’s why mixing up our routine was recommended to confuse our metabolism. Specific conditions like Inflammation, Digestive Issues, and Hormonal imbalance was addressed in The Burn. In this blog post, we will tackle another factor that contributes to weight plateau, your water weight.

The weight gain you see on the scale doesn’t necessarily mean you gained fats, but it has something to do with water retention. Water retention is a condition where your body holds those extra fluids in your cells. This in turn causes your weight to increase on the scale. Here are the following factors that causes your water weight:

saltsaltSalt

Excess sodium content in your body is the main culprit of water weight. If you have too much salt in your body, the kidney will be forced to hold the water in order to dilute the salty imbalance ratio in your body. The moment your salt/water ratio is already balance, only then the kidney will release the water in your cells and flush off the toxins in your body.

Recommendation: If you suspect that salt is the culprit in your weight stall, try to minimize cooking and flavoring your foods with salt. Use herbs and healthy spices instead!

processProcessed Foods

Processed foods are not only composed of chemicals, pesticides and GMO ingredients, but it is found that they have high sodium content (this includes canned and frozen foods). It is recommended not to consume these type of foods.

Recommendation: Purchase fresh foods (stay organic as possible) and vegetables. You can also make your own homemade foods like chips, crackers and pretzels rather than buying them in the supermarket. In this way you are assured that the ingredients you put in your food are clean and healthy.

dehydrating-liquids

Alcohol/Coffee/Tea

These drinking beverages are dehydrating drinks that makes your body retain more water. When you are dehydrated, the salt/water ratio in your body  will become unbalanced, causing your kidney to hold on your bodily fluids until the balance is restored.

Recommendation: Never drink these beverages in an attempt to rehydrate yourself. Instead, drink more water or herbal teas that don’t have caffeine content in it. If you can’t really give up drinking these beverages, balance them out by drinking more water as you take every sip.

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Women’s Monthly Period

Women’s monthly cycle can also contribute to water weight. The progesterone levels in our body will fall once we have a period, since there’s no fertilization that occurs. The side effect of this phenomenon causes every cell in your body to retain the water.

Recommendation: Do your best to do your phase-specific exercises and eat a lot of fruits and veggies to even out your salt/ratio imbalance.

Please keep in mind that increase in weight scale doesn’t mean you’ve gained fat. Don’t aggravate the anxiety with what the scale is telling you. Learn how to identify the cause of your weight gain and apply the right tips to lose those extra pounds and get back on your fast metabolism diet track again!

Healthy Fruits and Veggies to Indulge this Fall Season

Now that the summer season is over, most of us are thrilled to welcome another season that signals a bounty of fresh fruits and veggies.

Healthy Fruits and Veggies to Indulge this Fall SeasonA variety of squash, sweet potatoes, apples, and pears are especially abundant that offers essential vitamins and antioxidants that help fight against premature aging and cancer. The fall season has yet many things to offer, so let’s make use of the time while it’s here. Let’s check out what healthy fruits and veggies we get to enjoy this fall season!

apple

  1. Apples (Fruit – Phase 1)

Apples are packed with antioxidants that help prevent chronic illness and promotes the slow aging process. Apples have a naturally sweet, tender crunchy properties and it is a perfect delicacy that can be added to jams, jellies, and desserts.

beet

  1. Beets (Veggie – Phase 1 and 3)

Green root beets are best to toss in salads and roast because of betaine – a substance  that help prevents chronic illness like heart and liver diseases. It also reduces the risk of dementia as it promotes blood flow to your brain.

cran

  1. Cranberries (Fruit – Phase 3)

Cranberries taste best from October to November, this fruit is perfect for indulging and enjoying the fall season. Cranberry help prevents UTI, oral diseases and slows the growth of cancer cells.

pumpkin

  1. Pumpkin (Veggie – Phase 1 and 3)

Pumpkin is the best source of alpha and beta- carotene to promote healthy vision and cell growth. Its seed is also packed with omega-3 fatty acids that serve as your healthy fats in phase 3. It prevents heart diseases, high blood pressure, and high cholesterol. Aside from being a delicious treat, pumpkins also play an essential role in our Halloween festivities!

brussels

  1. Brussels Sprouts (Veggie – Phase 3) and Cabbage (All Phases)

These veggies are packed with vitamins A and C, which possessed high concentrations of cancer-fighting glucosinolates. These cruciferous veggies also possessed high alkaline content that is needed for your body to burn those fats and enhance your metabolism.

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  1. Sweet Potatoes (Veggie – Phase 1 and 3)

The fall season is considered the peak season for Sweet potatoes. Just like squash, they are also rich in beta-carotene and promotes healthy eyesight. It is also a great source of vitamin C and their skin contains nearly four grams of fiber, which helps you to feel fuller and satisfied after your meal.

There! I just mentioned some of the best produce to enjoy this season. We hope you get the best out of this fall season 🙂

Learning the Truth Behind Food Expiration Dates

It can be true to most of the dieters that the fast metabolism diet program teaches us to be picky with foods as a result, we can now easily identify which food is good and bad for our body. We’ve discovered how healthy and energetic we can be by just eating the right foods. Because of this knowledge, we become wary in choosing the foods to consume.

Learning The Truth Behind Food Expiration DatesIf possible, we stick with organic foods and avoid the genetically modified organism produce. We started checking the ingredients on the foods we’re purchasing to make sure it’s not filled with artificial sweeteners and colorants. However, most of us find the expiration dates on the food labels confusing. What do these expiration dates exactly mean? Is it highly discourage to consume these foods beyond its expiration dates? Does expiration dates affect our food and health safety? In this blog post, we will address this important issue and help you ease your confusion and anxiety. Let’s discuss the truth behind these expiration dates.

  best if use    best before

  1. Use-By, Best if Used by, Best By, Best Before

These terms are generally found in shelf stable products such as mustard, mayonnaise and peanut butter. These terms generally tells you how long the product will be at its best quality when unopened. After the “expiration date” has passed, you will start to notice some gradual changes on the unopened product, such as its texture, color, appearance or flavor.

But it doesn’t mean that this product is now dangerous for consumption. As long as you’re following the standard and optimal food storage guidelines, you can generally consume these foods beyond its given date.

Tip: Remember to always discard the foods with foul odor, flavor or appearance.

sell

  1. Sell By

This term is generally found on perishable products like meat, seafood, poultry and milk. The date displayed on these foods served as a guide for the store owners to know how long they can display a particular product.

Tip: It is important that you buy these products before the sell-by date expires. Keep in mind that you can still store and consume these products as long as you follow safety storage guidelines.

For example, you can generally consume a milk for about a week after the Sell By date had passed, given that it has been refrigerated well.

expiration date

  1. Expires On

You will likely encounter this term on infant formulas and baby foods. In this case, it is important to always use the product before its expiration date passed.

package codes

  1. Packing Codes

The packing codes are a series of letters and numbers on foods. These generally help the manufacturers and local stores rotate, monitor and locate their products in event of product recall. Also, these package codes are sometimes use as an indicator if the product is GMO or organic.

We hope this information has shed some light about the roles of expiration dates in our food and safety.  Before you decide to discard that food, think first carefully. This will help you maximize the foods you have and save more money.

PS: Take note that the terms used in this article is based in United States Food and Safety Inspection Services. Food terminologies and practices may differ in other countries.

7 Fitness Backup Plans to Strive in your Fast Metabolism Diet Journey

There is nothing more frustrating than to start the fast metabolism diet with vigor and enthusiasm, only to arrive in the middle of the diet and find out that you are stuck with various obstacles that hinders you to successfully proceed with the diet program. Hectic schedules, vacation trips and special events, unexpected illness, family and work problems, are just few of the situations that interferes and ruin our weight loss success. While we try to address each problem and give precautionary measures, what can we really do if we are left with no choice but to face the inevitable? Can we still save what we’ve started?

7 Fitness Backup Plans to Strive in your Fast Metabolism Diet Journey

The answer is yes. There is always a way if there’s a will. This is no time for you to feel depressed and halt your weight loss efforts now that you’ve come this far. We’ve gathered these 7 fitness backup plans for you to handle and overcome these common obstacles:

meal1

  1. I wasn’t able to prepare my breakfast and lunch food because I don’t have time.

Precautionary Tip:  Prepare your meals ahead of time. Cook the dishes you want to eat in advance so that you can just reheat and grab it the next morning (More hectic schedule handling tips here)

Backup Plan: If you haven’t packed your lunch and you are tempted to eat fast food for lunch, we recommend you look first for the fast food menu online. Search for the healthiest available options. For example you can purchase a healthy sandwich, vegetable salads and fruits instead of fries. Always choose water over soda.

meal2

  1. There’s always treats in the office and I am tempted to eat that yummy pizza and burgers!

Precautionary Tip: Packed a healthy snack with you (such as vegetable salad, nuts, smoothies) so you won’t be tempted into eating these unhealthy treats.

Backup Plan: If you have not pack a healthy snack with you, you can purchase a healthy sweet tasting protein bar with you to keep you satisfied and stop ogling from the treats around your office.

meal3

  1. You’re invited over a fancy dinner at a restaurant

Precautionary Tip: Read and apply our tips before attending to your fancy dinner in the restaurant.

Backup Plan: If you fail to research for the restaurant you will be attending and plan your menu ahead of time, go for grilled options on the menu. Especially chicken or salmon. If possible, ask what are the ingredients on the menu served. Choose healthier options like veggie salad, sweet potatoes over the bread basket served in the table.

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  1. You’re worried your vacation and special events will ruin your dieting.

Precautionary Tip: Read our related articles about dealing with special trips and events and holiday tips to prepare before going on your vacation. Eat and follow your current phase the day before you will be spending your vacation.

Backup Plan: If you haven’t prepared anything for your vacation, fret not. It is important not to stress over these wonderful occasions when they are meant to be enjoyed. Try to start your vacations with a healthy breakfast to start your day in a healthy way. Try to eat foods as clean as possible and avoid eating the foods not allowed in the diet. You can also cut your exercise in half or have a yoga or relaxing massage so you won’t miss valuable time in enjoying your vacation.

mixed food

  1. You mixed eating foods and messed up your meal map.

Precautionary Tip: Try to familiarize the allowed foods you can eat per phase. You can easily scan the allowed foods to eat in your fast metabolism diet book.

Backup Plan: If  you ended up eating the wrong food in your current phase, or you have missed eating your snack and messed up your meal map, that’s fine. Don’t stress about it and let go. Move on and follow your next meal/snack. This time you will remember your mistake and you are now aware of what to do the next day.

weightscale

  1. My weight got stuck! HELP!

Precautionary Tip: Follow you meal map religiously and keep your food portions in control. Familiarize yourself with the fast metabolism diet rules, what foods you are allowed to eat and avoid, as well as your phase-specific exercise.

Backup Plan: Take a deep breath and don’t fret over it. You shouldn’t stress yourself too much on the weight plateau you’re experiencing. There are many cases where weight plateau happens while you’re on the fast metabolism diet. That’s why the program is set to a 28-day cycle because it takes that long to fully heal your metabolism. Read our article on how to beat your weight plateau.

Attractive Frustrated Hispanic Woman Tied Up With Tape Measure Against a White Background.

 

  1. I am messing up my fast metabolism diet repeatedly and I am losing the will to continue it.

Precautionary Tip: Surround yourself with the people who love and support you and  gain strength and inspiration from them. Remind yourself that the fast metabolism diet community is here for you. You are not alone in this journey. Here are also the tips you can apply to bring back your motivation in weight loss.

Backup Plan: Take a deep breath and take a break to think things throughly and sort out your emotions. Eat stress-relief calming foods such as mangoes, watermelon, oatmeal in Phase 1 to lower down your stress level and you can have an air breather.

Conclusion: Life may get in our way, but let us not be discouraged with these obstacles. Instead, let’s face them head on and overcome them to pursue our weight loss goals. These backup plans will hopefully help you in handling these common obstacles that we might face any day.

Can Supplements Replace Our Natural Healthy Diet?

Can I take multivitamins and supplements while I am in the fast metabolism diet? Can I replace the dietary meal maps in each phase by taking supplements? Will I achieve the same weight loss success and healthy lifestyle if I take multivitamins and supplements?

These are just some of the questions that most of our fast metabolism dieters asked before they embark to this weight loss journey. Most of our dieters find it convenient to just rely getting optimum nutrition from supplements. In this article, we will address this issue to guide you about the roles of supplements and healthy diet in your body.

Can Supplements Replace Our Natural Healthy Diet

Healthy Foods’ Benefits

Truth be told, supplements are not intended to substitute healthy foods. The supplements’ dose are measured strategically to address the nutrient or vitamin that is lacking in your body. It cannot replicate all the nutrients you will get when eating healthy foods. Here are some of the notable benefits you can get from eating healthy foods.
nutrition

Optimum Nutrition – The healthy foods recommended in the fast metabolism diet not only address one specific nutrients you’re lacking– but it also contains a variety of other micronutrients your body needs to fully repair your metabolism. Like how the fish oil found in fatty fish can minimize risk of depression, improve your skin health, digestion and brain function.

fiber

Essential Fiber – This is what the supplements are lacking. Fibers found in grains, fruits, vegetables and legumes have fibers that can protect you from the risk of cancer, heart disease and diabetes. The fiber aids in slowing your digestion, making you feel fuller in a long period of time. Fibers also aids in regulating the flow of sugar to your bloodstream, so that your blood sugar won’t spike up and cause it to deposit fats in your body.

In the fast metabolism diet, we always encourage you to make peace with food and treat it as your own medicine. If you are generally healthy without any specific conditions, you don’t need to take supplement. However, for our dieters who have specific conditions (e.g. our pregnant mothers, adults who lacks vitamin B-12, food allergies, food intolerance, etc) it is advisable to take supplements while having healthy diet.

healthy-diet

To conclude this article, nothing beats a healthy diet. You can always take your supplements while you’re in the fast metabolism diet,  but be sure that you are still following your phase-specific meal map and follow all the rules. The supplements are created to improve your healthy dieting and boost your body’s energy and immune system further.

PS: If you are taking supplements while you’re on the fast metabolism diet program, be sure to consult with your physician which supplements and how much dose will be appropriate for you. Also, be sure to ask  what the possible side effects you will experience as you take any medications.

How Your Mindset can Affect your “Fat Gene” and Weight Loss Goals

There is nothing more disappointing than to hear that most of us have inherited the undesired genes that is the reason/culprit to unhealthy body that we have. Most of us would blame it to the genes we got from our ancestors/family. If your family have a history of Diabetes, Hypertension, High Blood Pressure and among other mortal diseases, then you too are most likely to inherit this “gene”.  You are lead to believe that like your ancestors, you will inherit the fat gene, you are likely to be overweight and inherit these chronic diseases. A depressing thought, isn’t it?

But this new study shows that inheriting a “fat gene” may not be as bad as you think.

How Your Mindset can Affect your  Fat Gene and Weight Loss Goal

Scientist discovered that there are over 30 potential genes on 12 chromosomes that affects our genetic composition that results into having an expanding waistline, or having a fat gene. The study was conducted on nearly 10,000 people. The study shows that the people who think they have inherited this fat gene turns out to be obese, even with those people who didn’t actually inherit this obesity gene in their DNA.

In another study conducted by the Researchers from Texas tech, they found out that the people who believed they had an obesogenic genes gain more weight than those who didn’t. This is because it was already planted in their mind that it is useless to make efforts in losing weight if they are already destined to be obese because of the inherited genes . From this mindset alone, they are more inclined into unhealthy habits– eat fewer fruits and vegetables, eat more processed and dine out foods, skip exercises and workouts. Making their own self belief into a self-fulfilling prophecy.

If we try to comprehend both study, they are concluding the same thing. Obesity epidemic is not entirely triggered by your fat genes, rather, it is solely triggered with your mindset. This conclusion is supported by a past Danish study that showed we can “turn off” this fat gene and falsify the statement “genes are our destiny“. They found that once exercise was added into the routine of inactive people who carried “fat genes” have their BMI and weight lowered than those active people who didn’t inherit it. The more you work out, the more you can change your destiny.

So instead of dwelling in these negative thoughts and making excuses, start fighting this epidemic. Change your mindset and start living a healthier lifestyle.

New Study Says a Fish-Rich Diet Could Lessen the Risk of Depression

Diet has been one way or another linked to the risk of getting depression. Such that a diet rich in whole grains, fruits, vegetables and fish provide an impact. And recently, a new study suggests that for those people who eat a lot of fish are less likely to be depressed. With men reduced their risk of depression by 20% and women with 16%. But still, further studies must be met for not a single one has looked at the individual components and was able to link the connection between fish and depression risk.

IMG_0910Omega 3 fatty acids, which are found in fish, were suggested by researchers that they may alter the microstructure of brain membranes, modifying the activity of dopamine and serotonin which are neurotransmitters thought to be involved in depression. And that eating a lot of fish may be an indicator of a healthier diet that can help stave off depression for its high quality protein, vitamins and minerals.

“The association between fish consumption and risk of depression is controversial,” said Professor Dongfeng Zhang at the Medical College of Qingdao University, Shandong, China. He added that many studies have investigated the link between food consumption and depression risk. And with the recently published meta-analysis which indicates healthy dietary pattern characterized by a eating fruits, vegetables, fish and whole grains at higher consumption, has a significant correlation with a reduced risk of depression. But yet, isn’t clear which component of the dietary pattern is responsible for the protective effect.

“Fish, as an important source of n-3 polyunsaturated fatty acids (n-3 PUFAs), which may play important roles in neural structure and function, has been reported to be associated with depression in several studies,” Prof. Zhang explained, “However, others did not find an association between fish consumption and depression risk”.

In the Journal of Epidemiology & Community Health, published was a study that looked at all relevant worldwide studies printed between 2001 and 2014 that examined the link of fish consumption and depression risk. And only the European studies backed up the study.

Zhang then added that a higher fish consumption may be beneficial in the primary prevention of depression, but further studies must be done whether this association varies to the type of fish accordingly.

“The specific mechanisms require large experimental studies to confirm,” Zhang concluded.

The findings given here were based on 16 articles which include 26 studies  with 150,278 participants involved, but did not define the portion of fish to consume weekly or how it must be prepared.

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