Battling depression

New research indicates that omega-3 oils may be instrumental in battling depression, including the mood swings associated with bipolar disorder. This is exciting news, given the fact that there are few effective treatments for this disease.

Researchers noted significantly lower levels of omega-3s in the red blood cell membranes of patients suffering from depression. In one study published in the May 1999 issue of Archives of General Psychiatry involving 30 manic-depressives, Andrew Stoll, M.D. and colleagues reported a marked improvement in symptoms in 64 per cent of the participants who took 10 grams of fish oil a day over a four-month period, as opposed to the 19 per cent given placebos.

It is believed that increased consumption of omega-3 oils helps those suffering from depression because cell membranes contain high percentages of these oils. It has been theorized that increasing the omega-3 levels makes it easier for serotonin - a chemical that carries messages from one brain cell to another - to pass through cell membranes.

It is also believed that the imbalance in omega-3 fats in our modern diet may explain why depression has reached near-epidemic proportions in our country. In our battle of the bulge, we may have forsaken the mind.

Best sources

Fish: One of the best sources of omega-3 oils is fish. But reports on mercury contamination and other toxins found in fish mean that consumers should be wary of regular consumption.

To avoid the pitfalls of contaminated fish, stick to those that are considered safe, such as summer, flounder, wild Pacific salmon, croaker, sardines, haddock and tilapia. To reap the benefits of omega-3s, increase 'safe' fish consumption to once or twice weekly.

For those who do not like seafood or for seniors on the go who prefer the convenience of supplements, fish-oil capsules are the best bet. There are several grades of fish oil, with prices varying accordingly: cod liver oil is the least pure and the cheapest and is not recommended for supplementation; health-grade fish oil, usually deep-water salmon, is a purer form and is available through pharmacies and supermarkets (Swiss is one good brand); pharmaceutical-grade fish oil is the purest and most potent, and is the only one recommended for high-dose therapy (more than four to six capsules a day).

Dosage for fish oils is about one tablespoon a day (the equivalent of four to six capsules). (For specific higher-dose therapies, see Barry Spears' book, The Omega Rx Zone.)

If you experience problems with belching after taking fish oil, you may want to consider taking the supplements on an empty stomach. It is also advisable to take a vitamin E supplement (400 IU) along with fish-oil capsules to help protect the fat from oxidizing.

Although refrigeration of fish-oil capsules is not necessary, it certainly wouldn't hurt. At the very least, it's advisable to keep them in a cool, dry place.

Flax: Flaxseed oil is one of the best sources of omega-3 fats. It is widely available in health-food stores and better supermarkets. It doesn't pose the toxicity threat inherent in eating fish and most people find that it has a pleasant taste.

You can grind the flax seeds and sprinkle them on salads and cereals, or use the oil in salad dressings. You can bake with flaxseed oil, but never fry with it as it smokes at very low temperatures. Also, keep the oil in the refrigerator and check the date on the bottle for freshness before purchasing. You can freeze flaxseed oil to prolong the shelf life.

Whenever possible, purchase organic flaxseed oil. It is more expensive, but there are several brands on the market so you can compare and save.

The recommended dose of flaxseed oil is five to seven grams. To achieve this dosage, take one to two tablespoons of oil daily with food, either on its own, over salad, or mixed into smoothies and fruit drinks.

Wild game and grass-fed cattle

Another great way to increase omega-3s in your diet is to replace beef with game meat, such as venison and other game animals that are raised exclusively on grass. Barring that, eating grass-fed beef is a good alternative.

Unfortunately, most cattle are fed grain only in the few months before slaughter to increase their weight. This decreases the omega-3 fat content of the meat. You will be hard-pressed to find grass-fed beef in the local grocery. However, many health-food stores now carry organic grass-fed beef or have a contact number for someone who does. Even better, you can purchase the beef directly from the farmer who raises it. That way, you will be sure that the meat meets with your approval.

Trans fatty acids: Bad fat to avoid

Just as important as increasing the amount of good fat in our diets is the need to decrease the amount of bad, or trans fatty acids we consume.

Trans fatty acids are used by the prepared-food industry to prolong the shelf life of such baked goods as cookies and crackers, and are found in supermarket foods such as peanut butter, shortening and margarine. They appear on the label as hydrogenated or partially hydrogenated vegetable oils.

These fats interfere with the normal metabolism of essential fatty acids (such as omega-3 oils), forcing our bodies to take up even less of what little good fats we consume. They are considered a health hazard by many - so much so that they have even been banned in Holland. The FDA is currently considering adding trans fatty acid information on food product labels to promote consumer awareness.