Brain Food Made Easy: Tuna Cakes to Support Your Mental Wellness | Mental Health Recipes

Tuna simply doesn’t get the credit it deserves.

And these tuna cakes make consuming this mind-healthy food a breeze. Plus, they offer a great option to serve at gatherings or as an appetizer. 

These savory cakes are rich in omega-3 fatty acids, essential for brain health, and are perfect for anyone looking to enhance their mental wellness through diet.

Whether you're a busy professional, a health-conscious parent, or someone who loves to treat themselves to tasty yet healthy meals, these tuna cakes will delight both your palate and your brain. 

So, let’s dive in!

Easy No-Mess Tuna Cakes

The great thing about this recipe is that it leaves behind very few dishes, making it an easy one to throw together. There’s also very little prep involved, so if you want to ensure you’re giving your body some good nutrients but also want something easy, this recipe is it. So, let’s get cooking.

How Can This Tuna Recipe Elevate Your Mood?

Of course, this recipe would be nothing without tuna. So, let’s dig into how this fish supports your brain and your mind.

High in Omega-3 Fatty Acids

Tuna is an excellent source of omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These fatty acids are crucial for brain health. They also play a vital role in cognitive function, memory, learning, and mood regulation. 

Omega-3s have further been linked to a lower risk of cognitive decline and may also help in managing conditions like depression and anxiety. In fact, one study suggested that omega-3 fatty acid supplementation may complement other anti-depressant methods. 

Good Source of Vitamin B12

Vitamin B12 is essential for maintaining the health of nerve cells and helps in the production of DNA and RNA. A deficiency in Vitamin B12 can lead to neurological issues and may affect cognitive functions.

This vitamin is further crucial for energy production and metabolism, meaning, without it, you might find yourself feeling seriously fatigued and potentially down in the dumps due to that feeling.

Yet, surprisingly, just one serving of tuna (about 100 grams) offers up over 400% of your daily vitamin B12 needs.

Good Source of Vitamin D

One serving of tuna contains about 30% of our body’s vitamin D needs. Sufficient vitamin D intake is commonly linked to a reduced risk of depression and anxiety. This is particularly important for those living in areas of the world that experience greater darkness for specific times of the year.

Vitamin D is largely made in the skin via the sun. But this is significantly reduced during the winter months due to a lack of sunshine. Thus, eating vitamin D-rich foods can be an important piece in your winter care kit, helping elevate your mood and protect you against various mood disorders.

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Contains Selenium

Tuna is a good source of selenium, a mineral that is important for cognitive function and a healthy immune system. Selenium also has antioxidant properties that help reduce oxidative stress in the brain, which is beneficial for mental health.

In fact, one study suggested that adequate selenium intake could significantly reduce depression symptoms, specifically those associated with postpartum. Low levels of selenium are further associated with fatigue, depression, and anxiety.

Rich in Protein

100 grams of tuna contains about 28 grams of protein, which is great for health enthusiasts who strive to get about 20-30 grams of protein per meal. Protein can help produce essential neurotransmitters, which are important for brain health and regulating mood.

May Reduce Inflammation

The anti-inflammatory properties of omega-3 fatty acids can be further beneficial for reducing the risk of brain inflammation, which has been linked to various mental health issues. This may also prevent the development of diseases, such as heart disease and diabetes, which may also be linked to reduced mental wellness.

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