Cephalopods, such as octopus (Octopus vulgaris), have been part of the human diet since ancient times, as evidenced by ceramic representations from the Bronze Age, Greek frescoes, and Roman mosaics. Although it was once considered a stupid animal – a view held by Aristotle himself – today, it is highly admired for its intelligence and camouflage abilities. But not only that, it’s also a very tasty and nutritious food, something we know well in Spain, where it plays a leading role in some of its gastronomic traditions.
Practically, we can find octopus in any fish market or supermarket, in various formats: fresh, frozen, or even cooked. Precisely, cooked octopus is one of the latest novelties from Mercadona. Marketed by the Vigo-based company Grupo Profand, it is a whole piece weighing about 236 g priced at €6.02. As indicated on the label, it can be cooked both in a pan and in the microwave, making its preparation quite straightforward.
In this case, each edible portion of 100 grams of octopus provides 75 calories and 17 grams of protein, with only 0.8 grams of fat and 0.55 grams of salt. Additionally, according to the Spanish Nutrition Foundation, it is a valuable source of minerals, including selenium, iodine, phosphorus, calcium, and zinc. A single serving of octopus significantly contributes to the recommended daily intake of selenium, covering 76% for men and 97% for women aged 20 to 39. Furthermore, it is rich in B-complex vitamins such as riboflavin (B2), niacin (B3), pyridoxine (B6), cobalamin (B12), as well as vitamin E.
Cooked Octopus from Mercadona
A Vital Vitamin for Mental Health
As we have seen, octopus is a veritable nutrient powerhouse, with B-group vitamins standing out among its nutrients. Within this group, vitamin B12, also known as cobalamin, plays a vital role for humans. It is common for many people to experience deficiencies of this vitamin at some point in their lives, crucial for both children’s growth and adults’ daily functioning. It is involved in red blood cell formation, cellular metabolism, nerve function, DNA synthesis, and tissue formation and repair, among other essential functions.
Furthermore, it also plays a crucial role in mental health, especially in preventing depression. Numerous studies reflect this relationship. A study by Irish scientists, published in the British Journal of Nutrition, investigated the relationship between vitamin B12 deficiency and depression in people over 50 years of age. They concluded that those with low or deficient levels of B12 had a significantly higher likelihood of experiencing depression compared to those with adequate levels.
In 2016, the journal Nutrients published an article highlighting the importance of all B-complex vitamins in brain function, evidenced by the neurological and psychiatric symptoms often associated with deficiency in any of these eight vitamins. In particular, vitamin B12 emerged as the key to maintaining good mental and emotional health. Deficiency in this vitamin can hinder the proper production of serotonin, a neurotransmitter essential for maintaining a healthy mood, free from distress, irritability, or depression.
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Nutrition against Depression
Concern for mental health has been increasing in recent years, especially since the pandemic caused by the coronavirus. According to the Fundamed report (2021), “almost 3 million people have been diagnosed with depression in Spain, making it the most prevalent mental illness in our country.” Various variables, including nutrition, particularly with the possible deficiency of vitamin B12, influence the onset of this disorder.
Vitamin B12 is an essential nutrient that safeguards cognitive functions and emotional health. This micronutrient, crucial for mental and physical well-being at all stages of life due to its role in serotonin production, a key neurotransmitter for maintaining stable emotional balance and preventing mood disorders such as depression.
From a dietary perspective, it is essential to ensure an adequate supply of this vitamin. For this purpose, an ideal diet includes fish, meat, eggs, dairy, and fortified cereals. Once consumed, the absorption of vitamin B12 requires a specific digestive process: the hydrochloric acid in the stomach separates the vitamin from proteins, and subsequently, it binds to a gastric protein called Intrinsic Factor, facilitating its absorption by the body. And in all this, opting for a good serving of octopus, in any of its versions, can be a perfect and delicious choice.
