3. Omega-3 fatty acids for boosting mood
Omega-3s play an important role in brain and behavioral function and mood swings and depression are two major symptoms of omega-3 fatty acid deficiency. Omega-3s have also been used effectively for treating depression and bipolar disorder.
Oily fish is an excellent source of omega-3s and research has shown a significant inverse association between consumption of oily fish and prevalence of major depression and bipolar disorder.
Although no RDA for Omega-3s exists, it’s recommended to eat fatty fish a minimum of twice a week. Plant sources of Omega-3s (ALA) need to be converted in the body to EPA and DHA .
Where to find it: There are 3 types of omega-3 fats: EPA (eicosapentaenoic acid), DHA (docosahexaenoic acid), and ALA (alpha-linolenic acid). Fish such as mackerel, salmon, sardines, halibut, tuna, and herring are rich in EPA and DHA. ALA can be found in flaxseed oil, flax seeds, soybean oil, soybeans, canola oil, pumpkin seed oil, pumpkin seeds, walnut oil, and walnuts.
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