Depression
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Oils and Fats
The membranes of the brain cells contain a high concentration of Omega-3 and much less of Omega-6 essential fatty acids (EFAs). People who do not get enough Omega-3 in their diet may be at an increased risk of depression. There has been strong evidence that dietary Omega-3 EFAs play a major role in brain function and can help drive away depression. They may even boost your mood.
Omega-3 EFAs – called docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) – found in oily deep sea fatty fish like tuna, salmon, mackerel, herring – eaten 2-3 times a week are most effective in relieving depression. A Harvard doctor found that fish oil capsules helped people with bipolar disorder or manic depression. He observed that fish Omega-3 may slow down neurons in your brain, much like the drug Lithium which is used to treat manic depression. Another research group from England suggest that there is evidence that EPA can even help treat people with schizophrenia, a serious mental illness that can cause delusions, hallucinations and disorganized behaviour. Some experts opine that Omega-3 in fish fights depression because neurotransmitters, that carry messages from cell to cell, have an easier time wiggling through fat membranes made of Omega-3 than any other kind of fat. This means your brain’s important messages get delivered. Omega-3 EFAs have also a beneficial effect on serotonin levels, one of your brain’s good messengers. Most anti-depressant drugs, including Prozac, raise brain levels of serotonin. You might be doing the same thing by eating oily fish and other Omega-3 rich foods. If you can’t eat fish, get Omega-3s from nuts/seeds like walnuts and flaxseeds, olive and canola oils (not soya or corn oils which contain too much Omega-6 and less of Omega-3), collard, turnip and mustard greens, dark green leafy vegetables like spinach, arugula, kale, Swiss chard and avocados. Remember though, the Omega-3 in these plant foods is in the form of alpha-linolenic acid, which the brain can convert to DHA only in small amounts. To get the good stuff your brain prefers – the preformed DHA and EPA – you still need to eat fish if you can.
Whether you are depressed or not, work more Omega-3 into your diet and cut down on Omega-6. Not that Omega-6 is bad, but too much leads to excess signaling in your brain. Fortunately Omega-3 can help stop the crazy antics of Omega-6 and bring things back to normal. So, what type of fat you eat determines how your brain works. Moreover your food determines your mood. Just by getting more Omega-3 and less Omega-6 into your diet, you can easily put your brain and your spirits, in high gear.
