Omega-3 fatty acids α-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA) are an essential ingredient in our diet if we are serious about good Nutrition and wellbeing.
I remember when I was a kid, growing up in a coastal village, fresh food was part of my normal diet. Fruit from the trees in the neighbours yards, eggs from the local chooks, milk that had a thick layer of cream on it, field mushrooms gathered from the headland that overlooked the ocean and fish straight out of the fishermens catches when they hauled their nets on the beach in front of home.
Wow, how things change.
For years, I never worried about my diet, good food was just part of every day living.
I only started to think about the quality of the food I was putting into my body after I was told my Cholesterol level was higher that it should be. I was told an improved diet and good nutrition could help me.
Then, some years later, after the ‘Brothers’, Depression, Anxiety and Panic had unleashed their aggression on me I again had a good reason to look at my diet and the nutrition in it. I wondered if there was something I was missing or maybe worse still if I was actually eating something that was slowly poisoning my system.
Apart from the occasional reward for achieving something special, it seems my diet was reasonable. It was sort of typical of the food most of us eat through the year. I was consuming a typical variety and mix of normal foods, there was nothing obvious to me that was out of place.
I still felt there was something about my diet that I could improve to help fight back against my Depression.
I had been told Depression is an illness, so my basic bloke logic told me if it is an illness, it can be managed with medication. But my problem is I do not like the idea of a life of synthetic stuff going into my body and I had already learnt medication does not always need to be synthetic; sometimes it can be a naturally occurring substance.
So I started looking harder for that naturally occurring supplement that could be part of my daily nutrition to support everything else I was doing to fight back against my Depression. I looked at the known benefits of foods with specific nutrition attributes that I could add to my existing diet.
There was nothing obvious until it was pointed out to me that I only had an occasional good meal of fish. For example the only time I would have a meal of fresh Tasmanian Salmon was when I was eating out, and that was not very often.
I remembered I had earlier read about something called Omega-3 and essential fatty acids being in fish and some other foods.
I had read about it earlier because it was linked to natural ways to manage Cholesterol levels. It was said to be one of the good oils.
I remembered Omega-3 was also linked in some way with the management of Depression.
It is found in valuable amounts more in some fish than others, especially cold water pelagic oily fish such as wild salmon, sailfish, mackerel, anchovies and WA pilchards and sardines.
Apparently normal home cooking does not have a detrimental effect on the qualities of the eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA) essential fatty acids.
I did some research and found out more about the benefits of Omega-3 fatty acids.
I read about the extensive studies that had been done and the benefits found to be associated with the Omega-3 fatty acids. Their eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA) had been linked to a reduction in Depression and other mood disorders. They were said to have an extremely important function in the development and repair of the building blocks of our brain and our minds powers and emotions and our general well-being.
As a result of what I found and because I enjoy eating fish I now have regular servings of Omega-3 rich fish in my diet. It’s great.
Even though I will never be able to suggest I feel better because of the inclusion of good fish in my diet, I know I am eating better food and that matters.
It is just one more self rewarding thing I can do for myself. I think I am feeling better and that matters.
The power of the mind is beautiful, feed it and it will reward you.
What I can recommend is everyone should have a look at the controlled research and studies that are being done on Omega-3 fatty acids.
Have a read about the benefits and the gains that happen to our brain power through good nutrition. Particularly the work that is continuing on Omega-3 and Omega-6 and the need to bring them into our bodies in the correct ratio with each other and their importance to our wellbeing.
If you decide to enjoy more good fish it will be a decision you will own, you will do it because it is something you want to do and that is important.
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Dr Anne-Marie Rees; Psychiatrist and Senior Research Fellow.
Dr Anne-Marie Rees is a psychiatrist and senior research fellow working at the Black Dog Institute and School of Psychiatry, University of NSW. Her clinical interests are in mood disorders and women’s mental health. Her research over the last few years has involved looking at the role of omega-3 fatty acids in the treatment of mood disorders.