Omega 3 fatty acids are critical for brain health and they are disappearing in the Western diet. You need to consume more Omega 3s and fewer Omega 6s. These photos and descriptions will offer you some guidance. Omega 3 fatty acids are one nutrient that helps fight depression. Read more about the Rebuild philosophy on depression-fighting foods.
Salmon is extremely high in Omega 3 fatty acids, be it farmed or wild. Farmed salmon will have a higher Omega 6 content and it is more likely to have toxins than the wild version, but it contains extremely healthy fats. Salmon stands out above other seafood in its Omega 3 content. Learn our easy approach to preparing grilled salmon. Be sure to make the homemade tartar sauce to go with it.
Wild salmon holds two key advantages over the farmed variety: (1) It is lower in Omega 6 fatty acids and, therefore, has a more favorable Omega 3 to Omega 6 profile and (2) It has lower levels of mercury (wild salmon and mercury). Salmon is an exceptional source of Omega 3 fatty acids and should be integrated into your diet. Our favorite way to eat salmon is grilled with homemade tartar sauce. It makes an excellent salad topper as well.
If you have fish allergies, do not take fish oil supplements to meet your Omega 3 needs. Your key strategy is to focus on reducing the Omega 6s in your diet and adding plant and meat sources of Omega 3s. Read more about fish allergies and Omega 3s.
There is no better way to start life than to be fed your traditional diet. Mother's milk naturally contains Omega 3 fatty acids to help baby's brain development however, the ratio of Omega 3 to Omega 6 in mother's milk will depend on mom's diet. Researchers have found that added Omega 3 in the mother's diet improves the level of Omega 3 fatty acids in the milk.
If cows are pastured, they will have a higher content of Omega 3 fatty acids in their milk. However, the actual levels are still fairly low when considering the large amounts of Omega 3s people typically take to rebuild their stores and fight depression.
While it would be ideal to get all of our nutrients from actual food and pay the farmer rather than the supplement manufacturer, researchers have recommended very high Omega 3 intakes for depression. Luckily they have also found that Omega 3 supplements are effective in increasing our body's level of Omega 3 fatty acids.
Most beef you will find in the marketplace has very little Omega 3 fatty acid content. It is high in iron, a key nutrient in the postpartum depression case. (See
iron and postpartum depression). However, if the cattle has been grazing on grass and is grass-finished, it will be higher in Omega 3 fatty acids than most of the beef you will find. Keep in mind that it is still not an exceptional source of Omega 3s, but grass fed beef will help keep a healthy balance of Omega 3s and 6s.
I love the brown, green, and white eggs my little flock of hens produces, but the color of the shell doesn't actually affect their Omega 3 content. It's the diet of the hen that makes the biggest difference in the Omega 3 content.
Lamb is a fantastic source of vitamin B-12 and zinc, both nutrients that people with depression tend to be deficient in. If the lamb has been on pasture (and much of the lamb sold commercially in the U.S. fits this category), it will also have a decent level of Omega 3 fatty acids. Like beef, it is not an Omega 3 super food,but it will provide a good balance of Omega 3 and 6s in your diet. Read about the nutrient profile of lamb and get Mom's recipe for Moroccan lamb chops.
Purslane, known to many of us as a "weed," is high in a plant-based Omega 3 and makes a fine addition to scrambled eggs. Read more about purslane and eggs higher in Omega 3 fatty acids.
Increasing the Omega 3 fatty acids in our diet helps build our brains but it may well be that the key is maintaining a healthy balance of Omega 3s to Omega 6s. The problem is that most "oils" we use in cooking and dressings is extremely high in Omega 6. Improve your ratio and build your brain by learning about oils most healthy for you to consume. (Read more: Vegetable oils and depression.)
Walnuts are a great food. They are filled with minerals and are high in the Omega 3 fatty acid ALA found in plants that our bodies convert into the depression-fighting Omega 3 EPA. I use them for salad toppers and snacks liberally. Read more about walnuts, including mom's ideas for adding them to your diet.
Eggs are a great source of protein and are relatively inexpensive. If the eggs come from hens who are free-ranging and allowed to eat bugs and weeds or if the hens are fed a high Omega 3 diet of flax or fish meal, the
eggs will be higher in Omega 3 fatty acids. Check out Mom's deviled egg recipe to make a nutritious and portable meal.
Liver may be nature's most powerful depression-fighting food because it contains nutrients that people struggling with depression tend to be deficient in. Liver will be a good source of Omega 3 fatty acids if it comes from an animal raised on pasture. Read more about liver high in Omega 3s.
