Studies suggest that those who consume low levels of omega 3 fatty acids are more susceptible to developing a low mood and depression. It’s thought that omega-3 fatty acids help to preserve the integrity of the myelin sheaths that surround the nerve cells, protecting them from damage.
It isn’t yet well understood exactly what factors can lead to nerve cell damage, but it’s now known that stress and depression are linked to structural damage of the nerve cells. Therefore, eating a diet rich in omega-3 fatty acids could help to prevent this damage and therefore reduce our risk of depression.
Oily fish, including salmon, tuna, mackerel and sardines, are good sources of omega-3 fatty acids. Aim to eat them at least twice a week. Sardines make a cost-effective and easy lunch when served on toast and salmon and tuna pair well with steam green vegetables and sweet potato mash.