Ward off depression with THIS dietary secret (Yum!)

Americans are suffering from depression more than ever before.

And of course, the long, dark days of winter—followed by the dreary, rainy days of spring—can impact most anyone’s mood.

If you or a loved one find need additional help battling your mood disorder, try adding THIS dietary secret to your weekly menu.

After all, research says it offers a significant protective effect against depression…

Nothing fishy about this brain food

A few years ago, the American Journal of Clinical Nutrition published a meta-analysis of 26 studies involving over 150,250 participants from around the globe—including Europe, North America, Asia, Oceania, and South America.

The researchers reviewed data to see how fish consumption influenced risk for depression. And it turns out, 12 of those 26 studies showed a significant protective effect.

Of course, fish has always been considered a brain food, so this shouldn’t come as a surprise. But what makes this study noteworthy is that it looked at the consumption of fish as a food.

Previous studies typically examine the effects of supplementing with the omega-3 fatty acids found in fish oil, such as EPA and DHA. And while I do recommend supplementing with a high-quality fish oil daily (3,000 mg of EPA/DHA), it’s important to remember that nutrition is a complex science.

There are many factors that work synergistically to help us thrive.

And there are other nutrients in fish that likely play a role in reducing symptoms of depression, like vitamin D and magnesium, to name a few.

So, I encourage you to enjoy wild-caught fish and seafood as often as possible. And especially this summer!

If this isn’t something you typically enjoy, start slow. Add it to the menu once a week and go from there.

You might even consider hosting a small get together—the socialization might also help BOOST your mood.

Here’s an exclusive A-List Diet recipe you can try…

Pistachio smoked salmon rolls

This recipe uses one of my favorite fatty fishes: Salmon.

All you have to do is grab:

  • 1 pound of smoked salmon and cut into ¼-inch-thick slices
  • 1 cucumber to be sliced thinly
  • 1, 12-ounce roll of herbed goat cheese to cut into 1/8-inch-slices
  • Fresh thyme leaves
  • 40 pistachios to be crushed lightly

Then, simply top each salmon slice with a cucumber and goat cheese slice. Sprinkle with thyme and pistachios. Roll them up. And serve.

For additional recipes, order yourself a copy of my A-List Diet book by clicking here.

Some favorites include: Chinese-style sashimi, grilled prawns with cauliflower tabbouleh, and halibut with salsa fresca.


“Fish consumption and risk of depression: a meta-analysis.” Journal of Epidemiol Community Health, 2016. (pubmed.ncbi.nlm.nih.gov/26359502/)