1. Fish Oils
Oily fish such as salmon, herrings and sardines are rich in good fats called omega 3 fatty acids. Omega 3 fatty acids are also found in plant-based foods including walnuts and flaxseeds. The body cannot manufacture these essential nutrients, and it’s therefore important that we include them in our diet.
Omega 3 fatty acids are crucial for our brain health, and studies have found that having a low intake can lead to a higher risk of developing anxiety and depression. It’s thought that having a high intake of omega 3 has a neuroprotective effect, helping to reduce our chances of anxiety and depression.
A 2018 systematic review and meta analysis found that taking an omega 3 supplement of at least 2000mg per day can help to reduce the symptoms of clinical anxiety. It’s thought that they work by imparting a powerful anti-inflammatory effect on the brain that helps to reduce anxiety and depression that both have links to inflammation.
If you’re vegetarian or vegan, omega 3 fatty acids supplements are available that have been made using algae rather than fish.
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