Omega-3 & Mental Health: What you need to know!
Can “Omega-3s” boost my mood?
YES – Omega 3 fatty acids or “Omega-3s” are essential fats that support heart health, brain function, and emotional well-being. Omega-3s—found in everyday baking ingredients like walnuts, flaxseeds, and chia seeds—are important foods to help boost your mood.
Do all nuts have high amounts of Omega-3?
Unfortunately not! Among common nuts, walnuts are particularly notable for their high content of ALA, a plant-based omega-3 fatty acid. Other nuts such as almonds, hazelnuts, and peanuts contain beneficial nutrients like monounsaturated fats, fiber, and antioxidants, however they do not provide significant amounts of omega-3 fatty acids. Therefore, when it comes to your mental health, the nut to remember is the walnut!
Unpacking The Evidence
Does evidence support Omega-3’s in the treatment of depression and anxiety?
Research shows that Omega-3s can play an important role in reducing inflammation and supporting brain function. CANMAT (Canadian Network for Mood and Anxiety Treatments), the APA (American Psychiatric Association), and the UK guidelines, all comment on omega-3s in the treatment of depression.
The most important plant based form of omega-3, is ALA (alpha-linolenic acid). The other omega-3 fats are EPA and DHA, primarily found in fortified food and fatty fish. ALA, a poly-unsaturated fatty acid, and plant based precursor to EPA is found in high amounts in walnuts and is a fantastic ingredient to bake with as a simple, delicious, and natural way to increase your omega 3 intake. If you are allergic to or aren’t a fan of walnuts, don’t worry! Ground flax seed can also be a great, omega-3 rich addition to your baked goods!
Sofia’s Baking Tips: FLAX eggs
To make 1 flax egg: mix 1 tablespoon of ground flax seed with 3 tablespoons of water and let it sit for about 5 minutes to thicken. This creates a gel-like consistency that works as a great egg substitute in recipes like cookies, muffins, or pancakes. Use 1 flax egg for every egg a recipe calls for. It’s an easy, plant-based alternative!
CANMAT Guidelines: Omega-3s for Depression Treatment
The CANMAT guidelines are highly regarded for their evidence-based approach to treating mood disorders. Their findings highlight omega-3s, especially EPA, as an effective adjunct treatment for major depressive disorder. They recommend a daily intake of 1,000–2,000 mg of EPA, often through fish oil supplements. Research shows that EPA is especially beneficial for individuals with depression, particularly when combined with other treatments. While ALA is less potent than EPA, regular consumption of omega-3 rich foods supports cognitive health and emotional well-being.
APA Guidelines: Omega-3s as a Complementary Mental Health Treatment
The American Psychiatric Association (APA) also advocates for the use of omega-3s in mental health care, particularly for their role in reducing depressive symptoms. Similar to CANMAT, the APA suggests that 1,000 mg or more of EPA per day can be an effective adjunctive treatment for depression. They also note that a higher ratio of EPA to DHA tends to produce better outcomes for mood improvement. The APA emphasizes that omega-3s are safe and beneficial for overall brain health, making them an important part of a balanced diet.
UK Guidelines: Omega-3s for Cognitive Health and Mood
In the UK, Public Health England and the National Health Service (NHS) also recommend omega-3s for both physical and mental health: The NHS advises eating two portions of fish per week, one of which should be oily fish like salmon or mackerel. This provides the body with approximately 450 mg of EPA and DHA per day, essential for brain function and mental health. For those who follow a plant-based diet, the Scientific Advisory Committee on Nutrition (SACN) recommends getting sufficient ALA from foods like flaxseeds, chia seeds, and walnuts.
Mindful Baking with Omega-3s: Nourishing Body and Mind
Baking offers a fun and mindful opportunity to turn a health guideline into a delicious, sensory experience. With each stir of the batter, sprinkle of flaxseeds, or fold of walnuts, you can nourish not only your body but also your mind. Here’s how you can bring omega-3-rich ingredients into your mindful baking practice:
- Banana Bread – Add ground walnuts and/or flaxseeds to your favourite banana muffin recipe. As you stir the batter, take a moment to enjoy the texture of the nuts/seeds and the comforting aroma of ripe bananas. This banana bread is packed with omega 3 to support brain health.
- Easy Apple Roses – Crunchy walnuts offer a rich source of omega 3. As you chop the walnuts, notice the sound of the knife cutting through the nuts—this simple action can bring you into the present moment.
- Easy Baked Pears – Add crushed walnuts to these delicious baked pears for the beautifully nutty texture and omega-3 boost. The process of mixing the ingredients and feeling the walnuts and oats beneath your fingers can be a calming and grounding practice that ties you to the here and now.
Why Mindful Baking Matters
At The Mindful Meringue, I believe baking is more than just creating something delicious—it’s a meditative practice. By focusing on the textures, smells, and sounds in the kitchen, you can bring mindfulness into your daily life while also nourishing your mind with omega-3-rich ingredients. Think of each action in the kitchen as an opportunity to slow down. Notice how the walnut halves feel as you crumble them into a batter, or how the sound of chia seeds hitting a glass bowl shifts your attention. These small moments anchor you to the present, fostering a sense of calm and balance.
A Mindful Prescription for Mood-Boosting Bakes
Whether you’re following CANMAT’s depression treatment guidelines, the APA’s advice for complementary mental health care, or the UK’s recommendations for brain health, omega-3s are a powerful tool for supporting both your mental and physical well-being. Baking with omega-3-rich foods like walnuts, flaxseeds, and chia seeds is an easy, enjoyable way to meet these guidelines. Next time you’re in the kitchen, remember that every mindful moment counts. You’re not just baking—you’re nourishing your brain, reducing inflammation, and enhancing your mood, one delicious recipe at a time.
Love learning about this mental health topic?!
For more evidence-based information about the role of omega-3 for mental health, check out these evidence-based articles:
Omega-3 Supplementation Improves Depressive Symptoms, Cognitive Function and Niacin Skin Flushing Response in Adolescent Depression: A Randomized Controlled Clinical Trial. Li S, Li R, Hu X, et al. Journal of Affective Disorders. 2024;345:394-403. doi:10.1016/j.jad.2023.10.151.
Effects of Long-Chain Omega-3 Polyunsaturated Fatty Acids on Reducing Anxiety and/or Depression in Adults; A Systematic Review and Meta-Analysis of Randomised Controlled Trials. Kelaiditis CF, Gibson EL, Dyall SC. Prostaglandins, Leukotrienes, and Essential Fatty Acids. 2023;192:102572. doi:10.1016/j.plefa.2023.102572.
Omega-3 and Polyunsaturated Fat for Prevention of Depression and Anxiety Symptoms: Systematic Review and Meta-Analysis of Randomised Trials. Deane KHO, Jimoh OF, Biswas P, et al. The British Journal of Psychiatry : The Journal of Mental Science. 2021;218(3):135-142. doi:10.1192/bjp.2019.234.
