Introduction

As we have known since ancient times, “a sound mind in a sound body." It has been proven that a healthy diet positively affects our body not only physically but also mentally. For example, trout, likewise other oily fish, is an important ingredient of a healthy diet.

The National Health Service (NHS) recommends eating at least two portions (each around 140 grams) of fish per week, including one portion of oily fish. Oily fish, such as trout, salmon, mackerel, and sardines, contain 5-20% fat. While white fish, such as cod, pangasius, haddock, and tilapia, typically contain only 1-2% fat.¹ Long-chain omega-3 fatty acids found in oil-rich fish can lower the risk of heart disease and enhance general health. In addition to these benefits, oil-rich fish, such as trout, can be useful for the brain's functions and mental health.

In this article, you will find out what nutrients trout contains, why it improves the brain's functions and mental health, and how to incorporate trout into your dietary plan.

Nutritional profile of trout

Trout is a good source of fatty acids. These natural compounds are the building blocks of lipids (fats) in the human body and beyond. 

There are three types of fatty acids: saturated, monounsaturated, and polyunsaturated fatty acids (PUFAs). Marine oily fish are a common source of PUFAs, such as omega-3 fatty acids. Trout contains a significant amount of two most well-known long-chain omega-3 PUFAs: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).^2,3

Trout is rich with vitamins and minerals. 100 grams of baked rainbow trout (flesh only) contain:²

Despite its richness in healthy nutrients, trout contains relatively few calories compared to other fish. Raw rainbow trout (flesh only, 100 grams) contains 127 kcal, the same amount of mackerel (233 kcal), and cold smoked salmon (184 kcal). The main reason for these differences is that trout contains less fat than mackerel and salmon.²

Trout for mental health and brain functions

From the earliest days

Lipids and fatty acids, mostly PUFAs, play a key role in the structure and work of the brain. They make up about 60% of the brain's dry weight. However, the human body is not able to produce the necessary amount of PUFAs. Therefore, a healthy diet should include sources of long-chain PUFAs, especially omega-3 PUFAs, to maintain their required levels in the body.⁴

PUFAs have shown positive effects on the nervous system development in infants and children in clinical studies. Omega-3 PUFAs improved psychomotor function, visual-motor coordination, and attention among young children. It was shown that a diet rich in PUFAs is essential for the healthy development of the infant brain.⁴

Anxiety

Studies discovered that omega-3 PUFAs can reduce anxiety symptoms in healthy people by decreasing levels of adrenaline and other stress hormones. Researchers also noticed that omega-3 reduced the frequency and severity of sleep disorders and suicidal thoughts. Therefore, omega-3 PUFAs have the potential for the treatment and prevention of psychiatric disorders, even in severe conditions such as psychoses.⁴ 

Depression

Studies reported contradictory data about the link between omega-3 PUFAs intake and depression. Research suggested that the preventive role of PUFAs may also depend on other factors, such as overall diet quality and the social environment. However, some studies have found that omega-3 PUFAs can reduce the risk of depression. The reasoning behind this is that omega-3 PUFAs, especially docosahexaenoic acid (DHA), promote the formation of nerve cells in the hippocampus (a part of the brain), which may help prevent and treat depression.^5,6

The balance between omega-3 and omega-6 fatty acids also affects mental functions. Stress activates molecular pathways that increase the amount of inflammatory mediators, such as prostaglandins. Excess of inflammatory mediators can cause nerve cell dysfunction and depression. Correction of the omega-3 and omega-6 balance can regulate the mechanisms associated with depression and improve cognitive functions.^5,6

Cognitive functions 

Scientists are also arguing about PUFAs effect on cognitive functions. Observational studies suggested that a diet high in omega-3 PUFAs can protect people from cognitive decline and dementia. However, a review from the respected and trusted Cochrane database hasn’t found direct evidence of an effect of omega-3 PUFAs on the development of dementia or on cognitive function in healthy older adults.^5,7

Further long studies are needed. Longer-term studies will be able to reveal greater changes in cognitive function in participants and detect possible effects of omega-3 PUFA in preventing cognitive decline in older adults.^5,7

Trout as a part of your daily dietary plan

Trout can be a component of salads, sandwiches, and main dishes. You can easily combine trout with vegetables, fruits, grains, and olive oil to enhance its health benefits.⁸ 

However, make sure that the trout has been stored and prepared appropriately. Always cook trout with heating before eating it. Important rule: measure the trout at its thickest part and cook it for 10 minutes per inch, turning. For instance, a 1-inch trout steak should be cooked for 5 minutes on each side for a total of 10 minutes. You can cook trout via baking, grilling, poaching, broiling, and steaming, always applying the 10-minute rule. Double the cooking time for not defrosted trout.⁹

Precautionary measures: what to look out for

The National Health Service (NHS) warns about precautions that should be considered while incorporating trout in a dietary plan. They include allergic reactions, large portions, a monotonous diet, and simultaneous intake with medications and supplements.

Allergic reactions

Likewise any food, trout may cause intolerance and allergic reactions in some individuals. You should take precautions, especially if you eat trout for the first time or offer it to other people. If you have any doubts, it’s better to ask advice from a doctor or nutritional specialist. People who have an allergy to one type of fish or seafood often react to others. Cooking fish does not reduce the likelihood of allergic reactions.

Large portions and a monotonous diet

You should also avoid large portions and a monotonous diet based mostly on trout. First of all, large portions and a monotonous diet may lead to a disbalance of nutrients and increase the risk of allergic reactions and other diseases. In addition, eating only one or a few kinds of fish can decrease the population of these fish due to overfishing and damage the environment.

Medications and supplements

If you take any medications, carefully read the instructions for their use. Some medicines are incompatible with certain food products. If you take fish liver oil supplements, remember that they contain lots of vitamin A, as trout does. Excess vitamin A could be harmful, especially from a long-term perspective. Total intake of vitamin A should not exceed 1.5 mg per day from food and supplements together. Pregnant women should avoid taking supplements with vitamin A.

FAQs

Is trout good for mental health?

Trout is an oily fish that contains long-chain omega-3 fatty acids, vitamins, and minerals. Omega-3 fatty acids are essential for the development and health of the nervous system. Moreover, they can reduce anxiety and stress. Therefore, trout can help you improve the brain's functions and overall mental health. 

Is it OK to eat trout every day?

Due to its relatively low-calorie content, trout is well-suited to most diets. Trout is rich in vitamins, minerals, and fatty acids, so it can supplement your diet with healthy nutrients. However, you should also avoid large portions and a monotonous diet based mostly on trout to prevent allergic reactions and disbalance of other nutrients.

How better to cook trout?

Trout can be a component of salads, sandwiches, and main dishes. You can easily combine trout with vegetables, fruits, grains, and olive oil to enhance its health benefits. Make sure that the trout has been stored and prepared appropriately. Always cook with the trout heated before eating it. 

Summary

As part of a healthy and balanced diet, trout can improve the brain's functions and mental health. This fish has a rich nutritional profile with polyunsaturated omega-3 fatty acids, vitamins, and minerals. On the other hand, its calorie content is relatively low. Therefore, you can easily incorporate trout into your daily dietary plan and prepare lots of meals with it. Trout can help you stay healthy both physically and mentally.