Step one to beating the blues, Omega 3-fatty acids.

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Omega-3 fatty acids are essential for maintaining mental and physical health, the body is not able to produce them on it’s own so we need to ensure we have a rich supply of these through our diet and supplements.  Omega-3 helps with nerve cell communication and scientists believe that a diet deficient of omega 3 can make a person more prone to depression.

In his book  “The Depression Cure: The 6-Step Program to Beat Depression without Drugs,” Stephan Ilardi, tell us that he receives ‘a Noah’s Ark shipment’ of Omega-3 supplements to his home each month knowing what these little gems can do.

A snippet from his book read:

Because the brain needs a steady supply of omega-3s to function properly, people who don’t eat enough of these fats are at increased risk for many forms of mental illness, including depression. Across the globe, countries with the highest level of omega-3 consumption typically have the lowest rates of depression.

Clinical researchers have even started using omega-3 supplements to treat depression, and the results so far have been highly encouraging. For example, British researchers recently studied a group of depressed patients who had failed to recover after taking antidepressant medication for eight weeks. All study patients stayed on their meds as prescribed, but some also took an omega-3 supplement. About 70 percent of those who received the supplement went on to recover, compared with only 25 percent of patients who kept taking only the medication. This study–along with a handful of others like it–suggests that omega-3s may be among the most effective antidepressant substances ever discovered. (End of quote)

Omega-3 fatty acids and food.

  • Foods rich in certain omega-3 fats called EPA and DHA can give your mood a big boost. The best sources are fatty fish such as salmon, herring, mackerel, anchovies, sardines, and some cold-water fish oil supplements. Canned albacore tuna and lake trout can also be good sources, depending on how the fish were raised and processed. When cooking fish, grill or bake rather than fry.
  • You may hear a lot about getting your omega-3s from foods rich in ALA fatty acids, such as vegetable oils and nuts (especially walnuts), flax, soybeans, and tofu. Be aware that our bodies generally convert very little ALA into EPA and DHA, so you may not see as big of a benefit.
  • Some people avoid seafood because they worry about mercury or other possible toxins, but most experts agree that the benefits of eating one or two servings a week of cold-water fatty fish outweigh the risks.

(http://www.helpguide.org/mental/depression_tips.htm)

Below are some links taking you to various websites which tell you where the best food sources of Omega-3 can be found, if you struggle eating these kind of foods then invest in a good supplement, if you are in the UK and entitled to free prescriptions discuss with your doctor the research on Omega-3 and ask him if he can prescribe it for you it’s worth a go.

I know I’m off to get mine. 🙂

http://www.eatingwell.com/nutrition_health/nutrition_news_information/top_sources_of_omega_3s

http://www.whfoods.com/genpage.php?tname=nutrient&dbid=84

http://www.sparkpeople.com/resource/slideshow.asp?show=46

 

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3 thoughts on “Step one to beating the blues, Omega 3-fatty acids.

  1. Pingback: Creating support groups step two in the fight against depression. | organisedmommy

  2. Oh my goodness! Amazing article dude! Thanks, However I am experiencing difficulties with your RSS.
    I don’t know why I can’t subscribe to it. Is there anybody else getting similar
    RSS problems? Anyone who knows the answer will you kindly respond?

    Thanx!!

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