Omega 3 against anxiety and depression? Here are the recommended foods

Omega 3 against anxiety and depression? Here are the recommended foods
Photo source: https://pixabay.com/it/olio-di-pesce-omega-fegato-pillola-315528/

Some studies have shown that omega-3 fatty acids can reduce the symptoms of anxiety and depression.

Anxiety and depression are two of the more common mental disorders in the world. At least 1 person out of 3 has experienced at least once in his life an anxiety disorder. Moreover, according to some researches, there are about 11 million people suffering from depression. It is often necessary to resort to drugs to alleviate this problem and allow patients to have a normal life. Whst if help came from omega 3? Let’s try to understand more about this substance.

Anxiety and depression symptoms

Anxiety is a feeling of irrational fear which lasts for a long time. It can also slowly corrode self-confidence, reducing the quality of life. Among the main symptoms, there are tachycardia, excessive perspiration, dizziness, breathing difficulties, nausea, tremors, and fatigue.

Depression is a disease that is also classified as a mood disorder. People who suffer from it experience a constant feeling of sadness or apathy. Moreover, they can also suffer from other disorders such as insomnia or hypersomnia, lack of self-esteem, pessimism, anxiety, panic attacks, fatigue, and even death thoughts.

The link between inflammation and anxiety/depression

Several studies have looked for a correlation between inflammations and symptoms related to anxiety or depression. It is well known that inflammations can cause several diseases, not least psychological ones.

The cytokines are molecules involved with the development of an inflammation. They induce the synthesis of a hormone which acts on brain areas responsible for anxiety and fear. For this reason, researchers decided to use some substances that fight inflammations to treat anxiety and depression.

The omega 3 to treat depression and anxiety

Omega-3 fatty acids, among other properties, also have excellent anti-inflammatory powers. A September 2018 study published on the JAMA Network showed that the intake of 2.5 grams of omega 3 per day reduces the symptoms of anxiety and depression.

That is why it is important to introduce some sources of omega 3 in your diet. You can find this type of fatty acids mainly in fish (salmon, tuna, anchovies, swordfish, cod), crustaceans, oilseeds and seaweed.

Photo source: https://pixabay.com/it/olio-di-pesce-omega-fegato-pillola-315528/

ultimo aggiornamento: 18-01-2019