The Number One Nutrient for Mental Health

Lisa Franchi February 22, 2013

Many factors make us prone to mental health problems, such as gene mutations and abnormal brain development. But many people don’t realise that nutritional deficiency is the leading cause behind the varying mental disorders affecting millions of people in the world today.

Just like all other parts of your body, your brain needs to be fed with essential nutrients and compounds to stay healthy and free from damage. Among them are omega-3 fatty acids, which experts consider the best among the best! For the past years, scientific studies on omega-3s have uncovered the amazing benefits of this natural compound to human brain.

Why Omega-3 is good for your brain:

It helps beat depression

A growing body of research suggests that lack of essential nutrients, including omega-3 fatty acids can promote depression. Omega-3 polyunsaturated fatty acids, such as those found in fish, are among the important nutrients that the human body could not produce on its own. While majority of scientific evidences point out the critical role of omega-3s in the heart, more and more studies are not giving credits to the role of these compounds in promoting mental health.

It reduces inflammation in the brain

Inflammation has been linked to many brain disorders, including depression and mental decline. The two major types of omega-3 acids – the eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) help prevent inflammation. Other studies revealed that EPA and DHA are also crucial for brain function, eye and heart health, strong immune system, and pregnancy.

It lowers the risk of premature death

Deficiency in omega-3 fatty acids has been labelled the ‘8^th leading cause’ of preventable death in the United States. The fact that omega-3 is needed by your brain, heart and immune system to function properly makes it the best nutrient for a long life! If you think you have enough omega-3 in your body, think again! Studies show majority of people in the world are omega-3 deficient.

What are the best sources of omega-3s?

Fatty acids are the building blocks of fats, which despite their bad reputation, are vital nutrients. Aside from the mentioned benefits, omega-3 fatty acids have many other functions. To add, they regulate blood clotting, help lower down bad cholesterol levels, build cell membranes, and promote overall health and wellness. If you want to maintain a significant amount of omega-3 in your body, here are some foods to add on your diet:

Salmon, mackerel, sardines and other seafood – experts recommend consuming 3.5-ounce servings of fatty fish to maintain 200 to 500mg of EPA and DHA. Avoid eating smoked fish or fish in brine because they have high sodium content. Grill salmon using olive oil for a superior taste and greater health benefits!

Flaxseeds – these tiny seeds are best added on cereals and oat meals, cupcakes, muffins and other pastries. If you’re not the ‘fishy’ type, adding flaxseed on your diet is the best way to increase your omega-3.

Canola oil – did you know that just two teaspoons of canola oil is enough to meet your daily omega-3 requirement? Instead of high-calorie butter, use canola oil for sautéing vegetables and meats. Research shows it has higher omega-3 than olive oil

Walnuts – best for salads! Walnuts are another great source of omega-3 fatty acids. Just limit your intake of walnuts and other nuts because they are high in calories.

Dear Readers,

What other sources of omega-3 can you suggest?

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