2020 has brought its fair share of change and challenge, to put it nicely. Dramatic changes to our lives such as working from home, or homeschooling can change our overall mood and find us experiencing feelings of depression.
Prescription medication can be useful in certain situations. However, sometimes certain supplements along with changes to diet and lifestyle habits can produce that much needed mood boost.
Supplementation of Omega 3 fatty acids (Essential fatty acids, or EFAs) has been shown to effective for treating depression in multiple studies, for multiple stages of life. For example, a large meta-analysis found that EFA supplementation of just 1 gram daily was found to have beneficial effects on depression, while another study found that supplementation of EFAs during pregnancy can actually reduce the risk of post-partum depression. Yet another meta-analysis found that EFA supplementation was an effective treatment in mild to moderate depression in elderly adults. Here’s the takeaway; it’s difficult to find a population that cannot benefit from supplementing EFAs.
Some More Facts About Omega-3 Fatty Acids
Some of the organs and functions EFAs are crucial for:
- Brain
- Lungs
- Eyes
- Blood vessels
- Endocrine system
- Immune system
There are 3 main EFAs:
- Alpha-Linolenic acid (ALA)
- Docosahexaenoic acid (DHA)
- Eicosapentaenoic acid (EPA)
For September’s recipe, I chose a fun, easy, and quick recipe that the whole family can enjoy (and help prepare!). I mean, who doesn’t love chocolate pudding?! While the chia seeds in this pudding are responsible for a hefty dose of EFAs, I personally find the chocolate component of this recipe to be particularly mood boosting! 😉
(Fun Fact: If you hesitate to supplement fish oil because of experiencing those dreaded “fish burps”, you are experiencing them because you are taking rancid fish oil.)
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