Food affects the chemicals secreted by your brain and influence your mood and emotions. Your brain is primarily made of fat, which surrounds and protects all the cells, thus providing structural support for proper neuronal function. A healthy nervous system thrives on good fats, like omega-3 fatty acids, not the bad fats such as saturated fat and omega-6 fatty acids that contribute to depression.
Depression
Depression is the most common psychiatric disorder. It is typically characterized by low mood, loss of interest in pleasurable activities and low self-esteem. According to the University of Minnesota, only 50 percent of people suffering from depression actually seek medical assistance, but 80 percent would benefit from treatment. One cause of depression is an imbalance in the internal concentration of omega-3 and omega-6 fatty acids. The American diet typically contains high levels of omega-6 fatty acids and very little omega-3; this imbalance often triggers a depressive episode.
Fat Types
Fat is needed for normal body function. You need about 1 tsp. of fat per day for a healthy body; however, a western diet typically provides 5 tbsp. of fat per day. There are three types of fat: saturated, unsaturated and trans fat. Saturated fats are mostly animal based, but are also found in some plants such as coconut oil and nuts. Unsaturated fat is plant-based and more heart healthy. Trans fats are chemically altered fats that are hydrogenated, thus changing an unsaturated fat to saturated.
Omega-6
Omega-6 is an unsaturated fat. Before processed food production, people consumed a 1-to-1 ratio of omega-6 to omega-3 fatty acids. However, over the last 30 years, the western diet has transitioned to consuming higher portions of omega-6 fatty acids and very little omega-3; in fact, the ratio is now up to a 25-to-1 ratio, according to Mary Clarke, M.D., of Kansas State University. Omega-6 oils are found in corn, soybean and vegetable oils -- common ingredients in processed foods. Although there are many causes of depression, according to the University of Minnesota, an overconsumption of omega-6 fatty acids often leads to an imbalance between omega-6 and omega-3. This imbalance often brings on depressive episodes. If you suffer from depression, supplementation with 1 to 6 g of omega-3 is recommended.
Omega-3
Omega-3 is an unsaturated fat, found in three forms -- ALA, EPA and DHA. ALA, which converts into EPA and DHA in the body, is found in plant sources such as flaxseed. EPA and DHA are found in fish oil. A reduction in depressive symptoms is observed with high doses of omega-3 fatty acids, according to the University of Minnesota. According to Cornell University, the supplement also provides an added benefit to those taking antidepressant medication. Omega-3 may influence serotonin concentration in the brain. Low levels of DHA in the blood are linked to low levels of serotonin. Low serotonin levels are linked to symptoms of depression. To relieve symptoms of depression, you can supplement with up to 6 g of fish oil per day; however, consult a physician before administration.
References
- University of Minnesota; Anxiety and Depression; Dr. Karen Lawson, MD & Dr. Archelle Georgiou, M.D.; March 2010
- Kansas State University; Eating Fat, Then and Now; Dr. Mary Clarke Ph.D.; July 1995
- Cornell University; Omega-3 Fatty Acids: Good For the Heart, and (Maybe) Good For the Brain; November 2004
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