There appears to be a correlation between depression and a lack of omega-3 tip fish fat in blood cells. Less omega-3 = Greater depression. It is suggested that omega-3’s help to regulate serotonin (the feel good hormone). In some studies it fatty acids have been found helpful in treatment of both unipolar and bipolar depressive episodes! Along with a boost in mood, there are other perks to getting the omega-3’s.
1) Calms aggression – A study done by Tomoitio Hamazaki and colleagues at Toyama Medical and Pharmaceutical University showed that students who were given daily fish oil capsules showed no increased aggression during the stressful time of exams, whereas aggression shot up an average of 9% and as much as 46% in the students taking the placebo.
2) Helps with concentration and faster learning – In fish oil is something called docosahexaenoic acid (DHA), which is essential for the growth and development of children’s brains. It is also necessary for normal brain functioning in adults. Many adults are deficient DHA so taking supplement can boost brain function up to expected/normal levels. There are low levels of DHA in eggs and meat.
For more information on the health benefits of DHA check out this study:
3)Protects from Alzheimer’s Disease – A study done in 2012 concluded that “Patients with AD have been shown to be deficient in DHA, and supplementing them with EPA+DHA not only reverses this deficiency, but may also improve cognitive functioning in patients with very mild AD.” (Swanson, et. al)
Access the study here:
Based on a 2000 calorie/day diet, experts recommend 650 milligrams/day of long chain omega-3’s (DHA and EPA (Eicosapentaenoic acid)).
How much is that?
- Mackerel (1 oz.), Herring (1.5 oz.) and Sardines (1.5 oz.) have the most DHA in them, followed by Tuna (3.5 oz.). Salmon (1.75 oz.) and swordfish (3.5 oz.) also are good sources of DHA.
- If you decide that you don’t wish to eat fish every single day, a supplement is a good choice. If taking a supplement always make sure the it will not interfere with anything you are already taking and take as directed on the label.
If you are feeling down, your dietary intake is a good place to start your focus on feeling better. Think about what you are putting in your body and how it will likely make you feel. We are what we eat.
Some of the information in this post has been sources from the book “Your Miracle Brain” by Jean Carper. This book is an easy read and filled with valuable and interesting brain boosting suggestions.