Fish
Eating fish like tuna, salmon or halibut helps induce sleepiness as it is high in vitamin B6, which produces melatonin, and tryptophan, which is an amino acid, that induces sleepiness. Pretzels are rich in carbohydrates and magnesium. They can make you feel sleepy and are low in calories. Magnesium is said to be a mineral needed for quality sleep and pretzels are rich in that. Reuters

Including fish in one’s daily diet may help ward off the risk of depression, according to a study. The researchers, who pooled analysis of available evidence, claim that the link between eating fish and mental health appears to be equally significant in both men and women.

Depression, which affects an estimated 350 million people worldwide, is projected to become the second leading cause of ill health by 2020. The increasing incidence of depression triggered a number of previous studies, exploring the possible role of dietary factors in modifying depression risk, but the findings have been inconsistent and inconclusive. To assess the strength of evidence tying fish consumption and depression risk, the new study conducted by researchers from Department of Epidemiology and Health Statistics at the Medical College of Qingdao University in China made use of existing data from relevant studies published between 2001 and 2014.

Using a process called meta-analysis, the researchers attempted to find consistencies from multiple studies. In the pooled data involving more than 150,000 participants, researchers discovered that those who included most fish in their diet were found to have 17 percent lower depression risk compared with those who included the least fish in their meals. Looking specifically at gender, the researchers found that the association between high fish consumption and lowered depression risk in men is 20 percent, which is slightly stronger than women, with an associated reduction in risk of 16 percent.

However, the association that emerged was only statistically significant for studies done in Europe, says lead researcher Fang Li. For unknown reasons, they did not find the same benefit in studies conducted in North America, Asia, Australia or South America.

The researchers, which published their study in the Journal of Epidemiology & Community Health, noted that what they conducted is an observational study, so no definitive conclusions can be drawn about cause and effect. The fish consumption was measured using different dietary assessment methods across the various studies, but researchers suggest that there may be a plausible biological explanation for the link.

According to study’s authors, the omega 3 fatty acids found in fish may alter the microstructure of brain membranes and modify the activity of the neurotransmitters, dopamine and serotonin, which are thought to be factors in depression. They suggest that the high-quality protein, vitamins and minerals found in fish may also help curb depression.

“Higher fish consumption may be beneficial in the primary prevention of depression. Future studies are needed to further investigate whether this association varies according to the type of fish,” the researchers conclude.

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