By 12 Omega 3 Foods to Improve Mental Health and Relieve Anxiety
If you know anything about nutrition, you know that there are numerous reports on the power of omega-3 foods. They are well known for their ability to lower high triglyceride levels to support your heart health, but did you also know that they are also widely used to help with mental health issues?
Yes, omega-3s are known to relieve pain from psychiatric conditions, according to the National Library of Medicine.
Understand the nutritional importance of consuming omega-3 foods
There are good and bad fats that you eat in food. The excellent variety is known as polyunsaturated. You can get this from foods that contain both DHA and EPA.
It may seem like you need a science degree to understand all of this, but DHA is also known as docosahexaenoic acids. You eat it when you eat fatty fish or taking fish oil supplements. Now when you consume plants and vegetable oil, you will get EPA or eicosatetraenoic acids.
Additionally, these foods also provide alpha-linolenic acids, which are sometimes called ALA. It all sounds very confusing, but it is quite simple. These good fats help nourish all the cells in your body and you don’t need to take supplements as you can get them by modifying your diet to include nutrient-dense foods.
Mental health and omega-3 foods
When it comes to their mental health, many people would do or try anything to get relief. Dealing with anxiety and panic day after day can be overwhelming. Could the answer win mental clarity And mentally putting yourself in a better place will be as easy as adding nuts or fish to your diet?
According to the National Library of Medicine, diet modifications can help or even reverse mental illness. For better mental health, these are the foods to eat.
1. Salmon
First, salmon is a high-quality protein that fills you up without adding extra calories. It also has a long chain of omega-3 fatty acids that have great benefits. Eating this fish once a week can help lower blood pressure, reduce painful inflammation in your body, and lower your risk of heart disease.
2. Tuna
Tuna is perfect for the heart as it contains omega 3 fatty acids, plus it can help lower blood pressure. When you eat this fish regularly, the high levels of zinc, manganese, and selenium can help improve your mental well-being and immunity.
3. Mackerel
Mackerel and salmon can be used interchangeably in recipes, but there is a slight difference in taste. This fish has monounsaturated fatty acids and these fats are known to directly affect blood glucose levels. Also, it will reduce the levels of visceral fat in your body, which helps your mind and heart.
4. Herring / Sardines
Herring and sardines are grouped into one category because they provide remarkably similar effects on the body. These fish have exceptionally high levels of Omega-3 fatty acids, and abnormally high levels are known to help not only brain development, but also maintain good health. Since these fatty fish reduce inflammation, they can provide an immense amount of enumerations to the body.
5. Wheat germ
Eating wheat germ is always a good idea for its nutritional value. Not only does it give you an excellent source of plant-based protein, it is also a good source of healthy fats along with a good helping of fiber. While all of this is great, it’s the magnesium content that has a direct effect on your brain health.
6. Walnuts
Every day your body suffers oxidative damage caused by free radicals. Eating foods like walnuts can help combat this damage. It can also help lower the bad cholesterol in your body or LDL. This helps keep atherosclerosis and other serious conditions at bay.
Since it is considered a super plant source, this omega-3 food has a higher level of fatty acids than any other nut. To say that your mind boosting skills are well documented is an understatement. The National Library of Medicine states that eating them can help with cognitive decline and neurodegenerative diseases.
While peanuts and almonds receive a lot of praise, the walnut is often overlooked for its excellent health benefits.
7. Spinach
Spinach is one of the omega-3 foods that should be on your list for many reasons. First, it is loaded with nutrients and has minimal calories. Second, it is considered a superfood because it can help with bone, skin, and hair health.
Plus, it contains a powerful amount of protein and critical vitamins and minerals that will boost your brain health.
8. Tofu
Tofu is a staple in any vegan diet. You can arrange it so that it takes on the flavor of what you cook with it. Not only is it a great source of protein, but it is packed with amino acids. It has the eight primary amino acids that your body needs to thrive.
When it comes to your brain health, you need manganese, selenium, and phosphorus, magnesium, and zinc, all of which this plant provides.
9. Oat germ
While you may not have heard of oat germ, it looks a lot like oat bran. It contains many nutrients that your mind needs to be in tip-top shape. The key is that the germ has more than twice the fiber of the bran and contains a powerful amount of iron. Iron is responsible for many functions in your body and you need it to keep you mentally alert.
10. Chia seeds
chia seeds they don’t get the praise they deserve. These little seeds can totally help you repair a lot of things in your body. For starters, they can help regulate blood sugar levels, and their high magnesium level is great for mental health.
11. Bitter chocolate
Dark chocolate makes a great gift for someone who likes sweets, but it’s also good for you. It is acceptable to consume up to two ounces per day, but make sure it is only the dark variety and not milk. Dark chocolate is packed with antioxidants that can improve brain function and increase heart health.
12. Eggs
A few years ago, eggs got a bad rap for having high cholesterol. However, the health benefits went unnoticed. Fortunately, those bad reports are overshadowed by praise for the high protein content and incredible health benefits.
While eggs have high cholesterol, they have little impact on the arteries of the heart, according to a study by Harvard Health. Eggs are full of protein and vitamins, and they are low in calories. Its vitamin profile contains B, C, D, E, K, and more. The real benefit of eating eggs is that you will get a large dose of choline, which is known to improve your brain health.
While these are just a few of the top foods to incorporate into your diet, there are many others as well. Try adding cheese, soy, cauliflower, broccoli, and Brussels sprouts as well.
Keep these things in mind when eating omega-3 foods
It is generally safe to eat omega-3 foods or supplements that contain these healthy fats. However, those taking any treatment that thins the blood should be careful. Things like chia seeds are known to drastically affect blood thickness, which can be dangerous if you’re already on a blood thinning treatment regimen.
If you decide to get supplements rather than ingesting omega-3 foods naturally, you will need to make sure that you do not choose a supplement with added toxic contaminants. Things like mercury are often added and the health benefits taken away.
Another consideration is the combinations that are used with omega-3 foods. Many fat-soluble vitamins, such as A and D, are often combined with these foods and supplements. If you get too many of these vitamins in your body, it can become toxic, so getting your nutrition from nature and not in supplement form is always the best option.
Finally, while these foods are known to help with your mind, they never are and are a substitute for medical help from a trusted doctor. What works for one person may not work for another, and it’s good to be under the advice of a mental health professional as you navigate the trial and error period on your mental health journey.
Final thoughts on supporting the mental health of omega-3 rich foods
Are there any foods on the list that you already eat regularly? Perhaps you found some that you love and need to incorporate into your meal planning. Eating healthy and for your mental well-being doesn’t have to be tasteless or tasteless.
There are so many foods that Mother Nature provides that taste amazing, but they can also nourish and heal the body. It’s no wonder so many people are turning to a plant-based lifestyle to improve their overall health. Nature provides the best medicine for what ails you, and it has few or no side effects or large copays.
