Do you have an omega-3 fatty acid rich diet? You should! Omega-3 fatty acids are essential for health, including your brain health.
What are Omega-3 Fatty Acids?
Omega-3 fatty acids are essential fatty acids, also called polyunsaturated fatty acids (PUFAs). The body cannot make omega-3 fatty acids, so you need to get them through your foods. The George Mateljan Foundation states that there are three important omega-3 fatty acids: alpha-linolenic acid, docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). When you ingest alpha-linolenic acid rich foods, your body converts them into DHA and EPA.
The University of Maryland Medical Center stated that “omega-3 fatty acids are highly concentrated in the brain and appear to be important for cognitive (brain memory and performance) and behavioral function.” Not having enough omega-3 fatty acids can cause some health problems. For example, symptoms of omega-3 fatty acid deficiency include poor circulation, poor memory, fatigue, dry skin, mood swings and heart problems.
How Do Omega-3 Fatty Acids Help the Brain
Part of omega-3 fatty acids' role in healthy body function is maintaining cell membranes. If a cell's membrane breaks down, it interrupts normal communication between cells. But omega-3 fatty acids can also help with certain brain disorders.
Attention Deficit Hyperactivity Disorder (ADHD): patients with ADHD may have lower levels of certain omega-3 fatty acids, such as EPA and DHA, according to the University of Maryland Medical Center. Studies on the effects of omega-3 fatty acids on symptoms have mixed results. Some found improvement with behavioral symptoms, while others found no effect when combined with stimulant medications.
Depression: one study reported by the University of Maryland Medical Center found that people who took omega-3 fatty acids and antidepressants had less depressive symptoms than patients who only took antidepressants.
Schizophrenia: the University of Maryland Medical Center notes that in preliminary studies, schizophrenia patients had an improvement of symptoms when taking omega-3 fatty acids.
Bipolar Disorder: the effects of omega-3 fatty acids on bipolar disorder symptoms are also mixed. The University of Maryland Medical Center states that in one study, people who took fish oil with their prescription medication for four months had fewer mood swings; however, another study found that omega-3 fatty acids did not help patients with bipolar depression and rapid cycling bipolar disorder.
What are Sources of Omega-3 Fatty Acids?
Omega-3 fatty acids are found in food and supplements, such as fish oil capsules. The George Mateljan Foundation states that people's bodies better absorb omega-3 fatty acids through foods than supplements. Flaxseeds, walnuts and salmon are excellent sources of omega-3 fatty acids, while cloves, oregano, cauliflower, sardines, mustard seeds, cabbage and broccoli are very good sources. While you should have a well-rounded diet with omega-3 fatty acids for good health, talk to your doctor first before starting an omega-3 fatty acid regimen for a particular condition.