When you’re feeling depressed, studies show that eating more fish can be helpful. It’s the omega-3 fatty acids found in fish like salmon (also herring and sardines), that gives you such a boost. The fact that fish also offers other nutrients such as vitamin D and selenium, and that they are high in protein and low in saturated fat, helps too.

Fish is an important part of a healthy diet. Consuming fish twice a week provides a good balance to your overall diet, and can give you the health benefits linked between diet and depression. Studies also showed fish and omega-3 were effective at smoothing out moods.

Taking omega-3 supplements is another way to get the health benefits associated from consuming fish. High quality matters here – be sure to read the labels and look for omega-3 from marine sources, particularly sardines, as they are both relatively mercury-free and abundant.

For vegetarians, walnuts and flaxseed oils contain healthful benefits. As for supplements, there are omega-3 fatty acid supplements derived from algae that are free of fish oil. For more info on vegetarian omega-3 options, click here.

However, there is a definite concern about mercury and other toxins absorbed in the fats of the fish that are so good for us. Stick to wild Pacific salmon, local shrimp, summer flounder, farmed catfish, haddock, and mid-Atlantic blue crab, all of which contain omega-3s but are low in mercury. Various experts suggest you avoid swordfish, tilefish, king mackerel, orange roughy, bluefin tuna, imported shrimp – for more info on your best fish choices, see 12 Fish To Stay Away From or read more from Harvard’s School of Public Health.

Diet and depression are linked. To learn more about healthy diets that include fish and omega-3 fatty acids and to start on a program that can help you feel better and more vital, check out my Eating For Vitality Diet.