Omega-3 fatty acids are known primarily for their benefits in managing heart disease and reducing inflammation but in the past ten years researchers have studied them also in relation to depression and found incredible links.
There are three most studied types of omega-3 fatty acids from which two support brain and mental health of an individual and those are: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), both found in fish and fish oil. The third one is alpha-linolenic acid (ALA) mostly found in plant foods like flaxseeds, chia seeds. This needs to be converted into EPA or DHA before it can be utilized by the body. This procces is highly ineficient in humans: less then ten procents can be converted, making fish and the fish oil a better choice.
Studies suggest that both types of omega-3, EPA and DHA, are found in cell membrane, supporting efficient communication between brain cells thus improving memory and alleviating depression.
A recent review of clinical studies concluded that taking fish oil supplements improved depressive symptoms in people with minor depression, postpartum depression and suicidal ideation with effects comparable to those of antidepressant medication, like prozac. Additionally, people noticed greater effects when the fish oil supplement contained higher doses of EPA, at least 1000mg. In countries were the consumtion of fish is higher (2-3 times a week), there is a lower incidence of depression then in the rest of the world.
The best sources of EPA and DHA are found in herring, salmon, sardines, anchovie and other fatty fish. You could also opt for the fish oil supliments, but make sure you mind the RDA recommendation which is currently 5000mg in Europe and 3000mg in USA. However, you should take extra precaution if you have bleeding tedency or take birth control pills, as those could aggravate your condition when consuming higher doses of omega-3.
In conclusion, if you are predisposed or currently suffer from depression you might want to increase your omega-3 intake first, as this might be manifesting due to a deficiency of these fatty acids.
Nutrifix highly recommends Wild life and Spicy Korea meals; these were created to supplement your diet with a good amount of omega-3 fatty acids.