Omega 3 fatty acids
I was vegan for a long time, then raw vegan, and to be honest, I didn’t give enough attention to omega fatty acids in my diet; I mean, I tried to eat walnuts and other foods that I knew contained Omega-3s but not more than that.
Now I know the importance of healthy fats for the brain/mind systems. I can see and feel a big difference since I started supplementing, and I feel it is important to learn how we can help ourselves to create a healthy environment within ourselves so that our brains work properly and our bodies do too; after all, the brain is running all of the systems inside us.
I am not vegan anymore; I am not a heavy meat eater either, but I do supplement with some animal products here and there; I am very selective. Vegan or not, you need to make sure you consume your omegas. It is vital for cell function and more.
It turns out Omega-3 fatty acids are not just ordinary fats; they are nutritional superheroes with a significant impact on our mental well-being. In this blog post, we'll explore the importance of omega-3s for mental health, discussing their benefits, vegan-friendly sources, and animal-based options, and also what to look for when buying a supplement. Our brain needs specific omegas, EPA, and DHA types to function well.
Why Omega-3s Matter for Mental Health: Omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), play a vital role in brain health and the maintenance of proper neurological function. These essential fats help regulate neurotransmitter production, reduce inflammation, and support the structural integrity of brain cells. By incorporating omega-3s into our diet, we can nourish our minds and potentially improve our mental well-being. It also supports a healthy response to inflammation ( inflammation is highly related to anxiety and depression). Deficiencies in these vital fatty acids have been shown to be associated with cognitive decline, psychological disturbances, depression, mood swings, and neuropathy like tingling and feet) Also, they are necessary for our immune response, cardiovascular and joint health, vision, wound healing, etc. And for people with ADHD, it helps with focus.
Omega-3s for Vegans: For those following a vegan lifestyle, obtaining omega-3 may be more tricky. While most animal-based sources are rich in EPA and DHA, vegan-friendly alternatives provide the essential alpha-linolenic acid (ALA), which the body can convert into EPA and DHA, although less efficiently. It really depends on your body. Excellent plant-based sources of ALA include flaxseeds, chia seeds, hemp seeds, and walnuts. But if you want to be sure, buy a good algae-based supplement.
The best thing to do is to test yourself. The Omega-3 Index test is available online and allows you to assess the levels of omega-3 fatty acids, such as EPA and DHA, in your body. By purchasing the test online, you'll receive a kit containing all the necessary materials to collect a small blood sample. Once you've returned the sample to the laboratory, experts will analyze it and provide you with your Omega-3 Index value. This value represents the percentage of EPA and DHA present in your red blood cells. ( I haven’t done it yet, it is not available where I live, but I will do it when I go out of Indonesia). After my studies on brain coaching, I learned that the number you want to get is above 8%. Most people, even meat eaters, are around 5 % on their omega Index. And that is not optimal for brain health, especially if you suffer from mental health issues. Correcting this number will support good mental health, and promote positive good mood, focus, concentration, and also supports a healthy response to inflammation and more.
Animal Sources of Omega-3s: Animal-based sources of omega-3 fatty acids offer the advantage of providing EPA and DHA directly without the need for conversion. Cold-water fatty fish, such as salmon, mackerel, sardines, and trout, are known for their high omega-3 content. These fish accumulate omega-3s from consuming algae and other marine organisms, making them an excellent source of EPA and DHA. Additionally, fish oil supplements are widely available and convenient for those seeking to boost their omega-3 intake.
The significance of omega-3 fatty acids for mental health cannot be overstated. Whether you choose vegan-friendly options or include animal-based sources in your diet, incorporating omega-3s can positively impact your brain health and overall well-being.
Having said that, I still promote foods high in omega-3 fatty acids and encourage everyone to consume them.
I love algae. And I eat them every week.
My favorites are Kelp, Wakame, Nori, Dulse, and Spirulina. I also have a daily hand full of walnuts and my supplement. Once a week, I have a piece of salmon.
I supplement with good-quality fish oil daily. Especially after all my story of stress and ADHD, for me is important to have this nutrient in the high end.
When choosing an omega-3 fatty acid supplement (vegan or not), check that it contains DHA and EPA fatty acids. I used to take one brand that was vegan for a long time, but I didn’t know it was only DHA. I bought a fish supplement instead to try it out, even though I was vegan (not an easy thing to do). I was surprised to feel a difference in my mind. It was undeniable, and I was still vegan. I didn’t know what to do, to be honest, because I did feel my mind better.
Then is when I started giving myself permission to change in a direction I never felt was possible before. Again not easy to do, but hey! We are here to grow and learn.
Prioritizing these essential fats can be a proactive step toward nourishing your mind and supporting a healthy, balanced lifestyle.
Remember, making informed choices and embracing a well-rounded approach to nutrition will empower you to unlock the benefits of omega-3s and nurture your mental health.
Omega 6: While omega-6 fatty acids are essential for the body, excessive intake of omega-6 fatty acids can be problematic. The imbalance between omega-6 and omega-3 fatty acids in the modern Western diet is a concern. Consuming too much omega-6 compared to omega-3 fatty acids can lead to chronic inflammation and various health issues. Some of the potential negative effects associated with excessive omega-6 intake include:
Inflammatory response: Omega-6 fatty acids can promote inflammation when consumed in excess.
Imbalanced omega-6 to omega-3 ratio: A high omega-6 to omega-3 ratio may contribute to chronic inflammatory conditions.
Cardiovascular health: An imbalance between omega-6 and omega-3 fatty acids can potentially increase the risk of cardiovascular diseases.
Obesity: Omega-6 fatty acids may play a role in promoting weight gain when consumed excessively.
Autoimmune disorders: Some studies suggest that high levels of omega-6 fatty acids may contribute to autoimmune diseases.
High food on Omega 6 includes:
Soybeans ( tofu as well)
Soy oil
Corn oil
Sunflower oil
Sesame oil
Ok, guys, I hope you have an idea about omegas and your brain/mind health. Incorporating omega-3 fatty acids into your diet, whether through vegan-friendly sources or animal-based options, is vital for supporting mental health and overall well-being. These nutritional superheroes play a crucial role in brain function, inflammation reduction, and various bodily processes. By prioritizing omega-3 intake and maintaining a balanced omega-6 to omega-3 ratio, you can nourish your mind, promote positive mood, focus, and concentration, and support overall optimal health. Make informed choices, embrace a well-rounded approach to nutrition, and unlock the benefits of omega-3s for a healthier, happier you.
Sources:
National Center for Complementary and Integrative Health. Omega-3 Supplements: In Depth. Retrieved from https://www.nccih.nih.gov/health/omega3-supplements-in-depth
Grosso, G., et al. (2016). Role of Omega-3 Fatty Acids in the Treatment of Depressive Disorders: A Comprehensive Meta-Analysis of Randomized Clinical Trials. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4979258/