The happiness diet - high in omega-3's
Omega-3 polyunsaturated fatty acids , found in cold water fish such as salmon, have long been considered positive additives to the diet because they protect against chronic diseases such as heart disease, cancer and rheumatoid arthritis. Now there may be another benefit to omega-3's which have been linked to reducing anxiety.
According to a recent investigation evaluating the impact of consuming more fish oil, omega-3 reduced both anxiety and inflammation among a group of young healthy individuals. The report is published recently in the journal Brain, Behavior and Immunity. The study, backed by the Ohio State University Center for Clinical and Translational Science (CCTS), was carried out by a group of scientists that have spent more than 30 years researching connections between immunity and psychological stress.
The link between food and mood has been well established - specifically cognition, depression and anxiety are all connected to what we eat. The brain is made up of 60 percent fat, so obviously fatty acid intake is important to its health. Essential fatty acids such as the omega-3 fatty acids are integral components of this fat. The typical American diet is low in omega-3's and in fact we need to eat about 10 times more than we currently get. Foods such as herring, sardines, salmon, halibut, swordfish, green-lipped mussels, tuna and mackerel are great sources.
Two omega-3 polyunsaturated fatty acids, docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), are the most concentrated sources of omega-3's. In particular DHA makes up more than 30 percent of the brain's cell membranes and enables proper communication between nerve cells. DHA helps promote BDNF (rain-derived neurotropic factor - also known as the "Miracle-Gro" for the brain because it promotes neurogenesis - nerve cell growth in the hippocampus. If you remember back to your anatomy and physiology classes, the hippocampus is responsible memory and mood which can play a role in anxiety.
In the Ohio State study medical students took omega-3 supplements (2.5 grams) and were tested by psychological surveys then compared to a placebo group. Those on the supplements experienced a 20 percent reduction in anxiety compared to those who did not take the group that did not take supplements.
A daily dose of 250 milligrams of omega-3 fatty acids has been suggested to help protect against Cardiovascular Disease, but for mental health more like 1 to 2 grams is recommended in combination with vitamin D. Better yet, try getting it through foods. Eat fish at least three times per week. Wild salmon from Alaska is the most concentrated source of omega-3's in fish!