In the mood for fat
by Connie Guttersen, RD PhD,
author of the Sonoma Diet
We’ve always known that a good meal can lift the spirits, but now researchers say that what you eat can actually benefit mental health. Even more interesting, fat–as long as it is healthy fat—is found to play an important role in preventing major depression, mood disorders and postpartum depression. Simultaneously, medical studies have found that low fat diets increase the symptoms of depression and anxiety. (And no, it is not just because they taste bad.)
This is not the green light to go whole hog. Rather it is the time to think about ways to add healthy fats—the types found in olives, certain fish, flaxseed and nuts—to your preparations. After all, you do want to make your customers happy!
Is depression triggered by food choices?
 Depression is one of the most widespread disorders in America, affecting more than 19 million adults every year. We know that stressful events in our lives can contribute to depression and the blues, but now, research has found that an imbalance of neurotransmitters in the brain is an important contributor to depression. Neurotransmitters are chemical messengers that communicate information between the nerve cells in the brain. For example, the chemical messenger serotonin is capable of elevating mood, self esteem and feelings of optimism.
The types and amounts of dietary fat we eat greatly influence how these neurotransmitters communicate and function with each other. This makes sense when you realize that 60% of our brain matter is comprised of fat. Omega 3 fatty acids (see chart, foods rich in omega 3) primarily found in salmon, mackerel, trout, sardines, flaxseed and walnuts have a strong antidepressant effect. They make it easier for receptors on the brain cells to process different mood-related signals and also maintain healthy brain cell activity.  Just two servings per week of omega 3 fish sources can boost omega 3 levels in the brain. Plant sources of omega 3 from flaxseed, purslane, wheat germ, walnuts and dark greens such as spinach and kale also contain omega 3 oils. However, the body utilizes fish sources of omega 3 better than plant sources.
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 Low Fat Can Make You Low
The physiological effects from some dieting also can contribute to depression. While it’s certainly conceivable that dieting provokes stress, anxiety, and even depression, recent studies conclude that these feelings may also be related to the actual amount and type of fat consumed and that a low fat diet (approximately 25 % of total caloric intake from fat) does indeed promote the symptoms of depression. One reason is that a very low fat diet results in an imbalance in neurotransmitters, particularly a reduced amount of serotonin.
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A New Kind of Happy Meal
As food professionals, we know the joy of good food. We also have the ability to show our customers how eating well can give them a whole new way of looking at life.
Today, the knowledge of healthy fats is more important than ever. Although fats are similar in their caloric value, they differ in their versatility for cooking, flavors, and health effects.
Foods from the Mediterranean regions often feature olives and olive oil and other good sources of monounsaturated fats. A healthy difference can be as easy as adding olives to a salmon tagine flavored with olive oil. Or by tossing some toasted flaxseed or pumpkin seeds onto your mixed green salads that are dressed with olive oil and sliced ripe olives. Or consider offering or a variety of nut and vegetable based sauces such as romesco and different pestos. And, because everyone knows how important the first meal of the day is, we have 8 new brunch recipes to help start the day on a happy note.
With a few adjustments like the ones we’ve suggested, your next menu will not only lift customers’ spirits but might even help them lose a few extra pounds. While omega 3 oils and other healthy types of dietary fats will not replace antidepressants or be the answer to all mood disorders, for many it may be the answer to a healthy and happy outlook in life.
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Rising Depression and Processed Foods
Americans have drastically increased their intake of omega 6 fatty acids (processed foods, vegetable oils, meat from grain fed animals) in relation to intake of omega 3. Many of the heart healthy and weight loss diets also tend to replace the saturated fats with omega 6 fats, rather than emphasizing monounsaturated for a healthier balance and ratio of omega 3. Many researchers believe this excessive intake of omega 6 in relation to omega 3 is significantly out of balance and thus decreases the beneficial effects of omega 3 in the brain and body. Replacing the excessive amounts of vegetable oils with monounsaturated fats, such as olives, olive oil, nuts, and canola oil, restores the balance of fatty acids, and will increase the concentration and activity of omega 3 fats in the cells. (Also, as we age, brain cells require more monounsaturated fatty acids to maintain cellular structure, thereby, benefiting our hearts and mood.)
Interestingly, the risk of developing depression has increased at a rate similar to the rise in consumption of omega 6 fatty acids and to the relative decrease in omega 3 fatty acids. Studies among elderly populations in Japan provide a fascinating comparison. The prevalence of depression in two elderly Japanese populations was .9 % and 0.0%, while the US was 3.7 and 2.9%. The Japanese group’s intake of omega 3 fatty acids, primarily from fish, was estimated to be 4 times higher than that of the US. This is not just applicable to the elderly, In fact, other scientific studies have also confirmed a lower incidence of postpartum depression among populations who consume more fish.
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Mood and Food Facts
Highs and lows in our moods are also be linked to other factors in our diet, such as caffeine, additives, sugar, and nutrients such as B vitamins, zinc, magnesium, and tryptophan.
Sugar and Refined Carbohydrates
Sugar sensitivity is often confused with irritability, confusion, poor concentration depression, and anxiety. Refined carbohydrates can also have similar effects. Choose whole grain products and limit all types of sugars. Whole grains, cereals, vegetables, and fruits are more likely to supply a moderate, but lasting effect on brain chemistry, mood, and energy level.
 Caffeine
Cutting down on stimulants such as caffeine, found in chocolate, tea, coffee, and some soft drinks could also make a difference.
Additives
Many consumed foods contain additives and artificial colorings, which can be associated with mood disorders and hyperactivity.
Vitamins and Minerals
Depression is also linked to a lack of B vitamins, such as B6, Folic Acid, and B12 as well as magnesium, calcium, zinc, selenium, and iron. Folic acid deficiency is one of the most common vitamin deficiencies in the US. Try eating a wide variety of greens, black eye peas, lentils, pineapple, and orange juice for your some of your best sources of folic acid.
| Nutrient Content of Mood Foods |
| |
Monounsaturated Fat |
Omega 3 Oil |
B Vitamins |
Magnesium |
Zinc |
Tryptophan |
| Olives |
* |
|
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|
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| Pesto Sauce |
* |
|
* |
* |
* |
|
| Salmon |
|
* |
* |
|
* |
* |
| Greens |
|
* |
* |
* |
|
|
| Avocado |
* |
|
* |
|
|
* |
| Sunflower Seeds |
|
|
* |
|
* |
|
| Pumpkin Seeds |
|
* |
* |
|
* |
* |
| Bananas |
|
|
* |
|
|
* |
| Dried Apricots |
|
|
* |
* |
* |
|
| Walnuts |
* |
* |
* |
* |
* |
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