(2/17/26) Mind & Body Nutrition
In our 2026 blog series, we will be covering various topics exploring the intersection between nutrition and mental health.
Omega 3 Fats
Fats are one of the main macronutrients found in the foods we eat. There are several types of fat in the diet: saturated, trans, monounsaturated, and polyunsaturated fats.
Omega-3 fats are a type of polyunsaturated fat (PUFA) which have many benefits for brain and cardiovascular health.
There are different types of omega-3 fats. The three most prevalent/ important are:
- Eicosatetraenoic acid (EPA) and Docosahexaenoic acid (DHA):
- EPA and DHA are major structural components of the central nervous system, particularly the brain.
- They help to resolve inflammation in the body.
- DHA is essential for fetal brain and eye development.
- Food Sources: cold-water fatty fish such as salmon, mackerel, herring, trout, cod; algae.
- Alpha-linolenic acid (ALA)
- ALA is the most abundant omega-3 fat in the Western diet. It can be converted by the body into EPA/ DHA. However, due to poor conversion rates, consumption of ALA alone does not produce optimal DHA/ EPA levels in the body.
- Food Sources: found in plant foods such as walnuts, chia seeds, hemp seeds, edamame, and flax seeds.
Omega-3 Fats and Mental Health
Research shows that diets rich in omega-3 fats are associated with improved cognition, moods, and a lower incidence of neurodegenerative diseases, such as Alzheimer's Disease.
Studies also show that maternal diets rich in seafood, the main dietary source of EPA and DHA, are associated with improved neurocognitive development of offspring.
Fun fact:
February is American Heart month. Omega-3 consumption is also associated with a reduced risk of cardiovascular disease. The American Heart Association recommends eating two servings of seafood per week. A serving is 3 ounces cooked, or about ¾ cup, of flaked fish.
Tips for Boosting Omega-3 Intake:
When preparing oatmeal, add a tablespoon of hemp, flax, or chia seeds.
Use chopped walnuts as a salad topping.
Include frozen edamame as a snack or side dish with dinners.
Swap deli meat for canned salmon or tuna fish 1-2 days per week for lunch for a major omega-3 boost!
Resources:
Health benefits of docosahexaenoic acid and its bioavailability: A review - PMC
EPA: What Is EPA (Eicosapentaenoic Acid)? | Journal Of Nutrition
Fish and Omega-3 Fatty Acids | American Heart Association
