More Omega 3, less depression

What Omega 3 means

Omega-3 fatty acids are essential fatty acids. They are fats that we, as humans, need for various processes in the body. Our body cannot produce Omega-3 itself, so we must obtain Omega-3 through our diet to function properly.

Omega 3 is a collective name for a group of fats. The most important of these are ALA (Alpha-Linolenic Acid), DHA (Docosahexaenoic acid) and EPA. (Eicosapentaenoic acid).

Your body can produce the important EPA and DHA fatty acids in limited quantities from the Omega-3 fatty acid ALA. These play a major role in our health and well-being.

Less Omega 6 and more Omega 3 against depression

Fatty acid ratio

It is established that humans need Omega-6 for certain bodily functions. Unfortunately, the average Dutch person consumes far too much of this fatty acid group. Science estimates a healthy ratio of Omega-6 to Omega-3 at 1:1 to approximately 2:1. The average Dutch person consumes about 20 times too much Omega-6 compared to Omega-3, and there is a clear reason for this. Almost all convenient packaged food available today is processed food made from cheap ingredients. These cheap ingredients are often actually rich in Omega-6 and poor in Omega-3.

Excess omega-6 promotes inflammation.

Too much Omega-6 causes inflammatory reactions throughout the body. Many lifestyle diseases stem from this inflammation. As soon as inflammation develops in the intestines, serotonin levels in both the gut and the brain will drop because, among other things, the absorption and conversion of essential substances are inhibited. Furthermore, inflammatory products reach the brain and inhibit serotonin release there. Your body is working to combat the inflammation, and this places a heavy burden on the immune system. At a later stage, the immune system can turn against you, and from there, an autoimmune disease can develop. Lowering serotonin levels is a natural reaction. Sick people become depressed and withdrawn to spare the individual and their loved ones.

In short; an excess of Omega 6 lowers serotonin and causes depression. Read more about the importance of serotonin here: Serotonin: an important link for (un)happiness

More Omega 3 and more serotonin

While too much Omega-6 lowers serotonin, Omega-3 actually increases it. Omega-3 does this on several levels. First, Omega-3 combats inflammation, allowing your body, and particularly your intestines, to function properly. Serotonin production and the sensitivity of serotonin receptors increase, which benefits your emotional well-being.

Outcome of important study

Below is an illuminating and technical excerpt from a study on Omega-3 and serotonin by the Oakland Research Institute.

Many clinical conditions, such as autism spectrum disorder (ASD), attention deficit hyperactivity disorder (ADHD), bipolar disorder, schizophrenia, and depression, can be attributed to low levels of serotonin in the brain. "In this article, we explain how serotonin is a crucial modulator of executive functions, impulse control, sensory gating, and prosocial behavior," says Dr. Patrick. "We link the production and function of serotonin to vitamin D and omega-3 fatty acids, because these important micronutrients help brain function and influence the way we behave.""

Eicosapentaenoic acid (EPA) increases serotonin release from presynaptic neurons by reducing inflammatory signaling molecules in the brain known as E2 prostaglandins, which inhibit serotonin release, clarifying the negative impact that inflammation has on serotonin in the brain. However, EPA is not the only omega-3 that plays a role in serotonin. Docosahexaenoic acid (DHA) also influences the function of various serotonin receptors by making them more accessible to serotonin through increasing the fluidity of cell membranes in postsynaptic neurons.

This study underscores that serotonin-related depression is an inflammatory response of the body. Nutrition plays a very major role in this. Vitamin D is also mentioned and has long been known to be important for body and mind.

Omega 3 also has the following health benefits

The most important characteristic of more Omega-3 fatty acids and less Omega-6 is therefore that it has an anti-inflammatory effect and can thus prevent or cure many diseases. With the correct ratio, you can expect these health benefits:

• Better brain development in children and adults
• Better memory
• Learn better and faster
• Prevents (partially) autism
• Prevents (partially) ADHD
• Prevents (partially) schizophrenia
• Prevents (partially) bipolar disorder
• Prevents (partially) dyslexia
• Can prevent Alzheimer's and dementia
• Strengthened immune system
• Reduced risk of cardiovascular disease
• Lower bad cholesterol
• Helps with Rheumatism
• Helps with IBD. These are inflammatory bowel diseases such as Crohn's disease and ulcerative colitis.
• Works against nerve pain
• Prevents and slows down various types of cancer
• Reducing the risk of many chronic diseases

Dietary sources of Omega 3

Plant-based sources often provide only the ALA variant of Omega-3. It is therefore advisable to combine plant-based sources with animal sources or supplements.

Animal-based foods with Omega 3

Fat fish such as mackerel, trout, herring, salmon, and tuna. Farmed fish species are less suitable because these species often do not receive their natural diet, but often cheaper feed containing Omega 6.
Seafood such as mussels and shrimp
Eggs and then in particular the eggs from chickens that are not fed grain or corn, but flaxseed, hemp seed, or other natural food.
Meat Wild and lean meat from an animal that is grass-fed and/or receives feed for Omega 3 naturally has more Omega 3.

Plant-based foods with Omega 3

Green leafy vegetables especially spinach
Legumes such as green beans, lentils, kidney beans, and soybeans
Notes especially walnuts
Seeds such as chia, hemp, and flaxseed
Seeds such as pine nuts
Vegetables like Brussels sprouts
Spices such as black nettle, purslane, parsley, and other green leafy herbs
Seaweed
Algae such as spirulina and chlorella
Unheated oil especially linseed oil and walnut oil

Foods with Omega 6 that you should eat less of

Vegetable oils such as sunflower oil, soybean oil, corn oil, safflower oil (alternative: coconut oil or extra virgin olive oil)
Cereals such as bread and breakfast cereals (oats and oatmeal are allowed in moderation)
Fried products
Processed products As described earlier, the food industry is all about making a profit. These products are often full of bad ingredients, including Omega-6 sources. Read the packaging and choose fresh, natural products.

Be good to your body, and your body will be good to you.

A healthy body often means a healthy mind as well. So, eat less Omega 6 and a little more Omega 3 in combination with vitamin D, B vitamins (3-6-12), magnesium, and tryptophan (from foods rich in it). This is the foundation for greater happiness. Do you need help so that we can achieve your healthy goals together? We offer services to support you, such as personalized nutrition. Please contact us without obligation. contact us or leave a comment.