Essential fats are important in our diet. They help maintain a healthy heart and arteries, supporting brain function, sustain flexible joints, support hormones and keeps the blood vessels healthy. Sixty percent of the brain is made up of fat, nearly half of which is DHA, an omega-3 fat found primarily in fish. Omega-3s are required for a brain’s growth and development. They help keep the outside layer of the brain cell (the membrane) more fluid. Most of the brain’s functions occur within the membrane. A more fluid membrane means better communication and responsiveness between brain cells. Omega-3s can reduce the risk of blood clotting which could affect blood flow to the brain. They fight inflammation and preserve nerve cell function.
If a pregnant woman is deficient in these good fats then may feel forgetful and low mood, therefore, the lower the intake of omega-3s the higher their chances of becoming depressed. A lack of fish or fish oil is also linked to increasing hostility and aggression.
Although you can get a type of omega-3 fat called alpha-linolenic acid in vegetation, such as flax and pumpkin seeds, by far the most potent omega-3 fat is EPA (the best source of which is oily fish) which turns into DPA then DHA. The higher your blood levels of omega-3 fats, the higher your levels of serotonin are likely to be, which is known as the 'happy hormone'. It is really important to eat oily fish at least three times a week. One should supplement omega-3 and 6 oils twice daily, providing around 250mg of EPA+DPA. When your mood is particularly low on a certain day then supplement an additional EPA-rich omega-3 fish-oil capsule. This will lift your mood and improve your memory try it!!
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