Eat Salad And Get Health

EAT SALAD AND GET HEALTH

Where the usage of fruits and vegetables is concern human being is eating them from centuries About 40 years back in Asia cooked and uncooked vegetables,carrot,mint,onion,radish and lemon etc were mostly use in meals.Then Bar B Q and concept fatty meals came rapidly in our diets and peoples think that this diet is very numerous beneficial for health.Some people do not eat meals without meat.Their dining does not decorate without meat dishes.

In west,started mechanic time and people love to eat meals in restaurants then nutrient knowledge became common and balance diet concept raised,people started eating salad.This tradition came to Asia and rich people started usage of salad,but as a fashion.But this tradition did not came to common people.

BALANCE DIET 
Definition

A diet who contain all necessary parts for human body like proteins,fats,carbohydrate,vitamins and mineral salts is, called balance diet.

Fruits and vegetables provide all types of Vitamins

Milk,yogurt,meats and flour provide extra Proteins

Wheat flour,rice and potato can provide a lot of carbohydrates

Uncooked vegetables contain fiber and Vitamins,in well cooked vegetables nutraines becomes waste,so uncooked vegetables must use in diet.

After search it had discovered that extra usage of well cooked chicken, meat,roasted dishes have no much nutrition.This is harmful for health.So it is necessary that we give importance fruit and vegetable salad to get nutrition need and made them a part of our diet.Because through salad we can make fruits and vegetables more delicious, tasty and full of nutrition.

Salad not only will give help to digest the diet but it is good for human health.Salad contain fiber who prevent the body to being overweight  but provide necessary Vitamins and mineral salts to the body.Salad is a good treatment for constipation.Usage of fatty diets and roosted meat is harmful for health because extra usage of calories is cause of obesity.According the season we should select salad and eat with lemon and black piper.

Types of Salads:

You can add different types of salad in your menu according to the taste and preference and keeping in view the nutritive values. It is not compulsory to always have tomatoes and cucumber in salad, there is lot more store if talking about salads.

Green Salad
It is also called garden salad. It mainly consist of green leafy vegetables like spinach, cabbage, cucumber or green chili etc. Green salad is a good source of vitamin B. It is reduces tiredness and is very delicious to eat.

Vegetable Salad
Apart from green color when other colors like tomato, mushroom, onion, carrot or radish are used in a salad then it is known as vegetable salad. Sometimes eggs and cheese is also added to vegetable salad.

Main coarse Salad
Main coarse salad is also known as dinner salad. This contains fried or grilled chicken or sea food. According to the taste vegetable dressing is added to this salad.

Desert Salad
In desert salad vegetables are not used. Different types of dry fruits are present in this type of salad. Dressing is done with strawberry. If you are a sugar lover then you can order for this desert salad.

Salads Contents                

Salads provide fiber, antioxidants and minerals.

Salads composed from even a few ingredients make a nutrient-rich meal. The greens alone have calcium, iron, potassium and B vitamins. Many salad basics, including tomatoes, sweet peppers and the greens, are chock-full of antioxidants. Add high fiber and low calories into the mix and you can't go wrong including a salad in your daily diet.

Fiber
Eating enough fiber earlier in life lowers the risk of developing heart disease later in life, according to researchers at Northwestern University. Vegetables in salads are good sources of insoluble fiber, which keeps your digestive tract healthy. If you add nuts, seeds or beans to the salad, you’ll get a boost of soluble fiber that helps lower cholesterol and keeps blood sugar balanced. Men should get 38 grams and women need 25 grams of fiber in their daily diet. One cup of iceberg lettuce with one-half carrot and one-quarter of a red pepper provides 7 percent of men’s and 10 percent of women’s daily fiber intake.

Antioxidants
Many salad ingredients contain vitamin C and vitamin A in the form of antioxidant carotenoids. In addition to 7 milligrams of vitamin C, 1 cup of spinach has 93 percent and green leaf lettuce has 88 percent of the recommended daily intake of vitamin A. Add half of a medium-sized carrot and you'll gain more than 100 percent of your daily vitamin A. Vegetables that have a better mix of both antioxidants include sweet red peppers, tomatoes and broccoli. Sweet red peppers are an especially good choice. One-half cup provides 77 percent of the daily intake of vitamin A and 158 percent of vitamin C.

Protein
Getting a regular supply of protein is essential because your body doesn't store it. Leafy greens make the perfect platform for ingredients that turn a salad into a rich source of protein. Choose low-fat cheese and lean meat such as chicken or turkey, but watch the portion sizes so the calories don't add up. You can count on an average of 20 grams of protein in a 3-ounce serving of meat or poultry. One-half cup of beans or a 1-ounce serving of nuts or seeds adds about 5 to 10 grams of protein.

Dressings
One tablespoon of vegetable oil has about 120 calories, but as long as you watch the serving size, salad dressings have nutritional benefits. Your body needs some dietary fat to properly absorb vitamins A, E and K, so vegetable oil helps you get the most nutrients from your salad. One tablespoon of vegetable oil has about 14 grams of fat, but it has little saturated fat and no cholesterol. Instead, vegetable oil provides healthy unsaturated fats that lower cholesterol. If you use canola, olive, soybean, flaxseed or walnut oil, you'll also gain omega-3 fatty acids.

RADISH NUTRITION FACTS

Radish is rich in folic acid, Vitamin C and anthocyanins. These nutrients make it a very effective cancer-fighting food. It is said that radish is effective in fighting oral cancer, colon cancer and intestinal cancer as well as kidney and stomach cancers.

Radishes contain Vitamin C, zinc, B-complex vitamins and phosphorus. All of these are very effective in treating skin disorders such as rashes and dry skin. Mashed raw radish can be used as a soothing and refreshing face pack. Dieters can benefit greatly from radishes, as they are low in calories, cholesterol and fat. They also contain a lot of roughage and contain a lot of water. Because of its high roughage content, it is also very useful in treating both piles and constipation. Radish juice helps to soothe the digestive system and detoxify the body.

The sharp, pungent flavor of radish comes from "isothiocyanate" compound in them, which ranges from mild in case of white-icicles to very hot in red globe and other pigmented varieties. The top greens are also eaten as leafy-greens in some parts of the world

White Radish

Radish, the well known part of your salad, is a root crop, pungent or sweet in taste with a lot of juice. Radishes can be white, red, purple or black, long cylindrical or round in shape. They are eaten raw, cooked or pickled. The other parts of radish which are consumed are the leaves, 

Radish is also known as Daiken in some parts of the world.

Health Benefits of Radish

Jaundice: Radish is very good for the liver and the stomach and it is a very good detoxifier too, that is, it purifies blood. It is miraculously useful in jaundice as it helps removing bilirubin and also checks its production. It also checks destruction of red blood cells during jaundice by increasing supply of fresh oxygen in the blood. The black radish is more preferred in jaundice. The leaves of radish are also very useful in treatment of jaundice.

Constipation: Radishes are very high in fiber, which means that they add considerable bulk to bowel movements, which promotes regular excretory patterns and relieve symptoms of constipation. They can also help to firm up loose bowels and get rid of loose stool or diarrhea. Furthermore, radishes are known to promote the production of bile. Bile is one of the most important parts of good digestion, and also helps to protect both the liver and the gallbladder.

Cancer: Since radishes are detoxifiers and are rich in vitamin-C, folic and anthocyanins, they have been connected to treating many types of cancer, particularly colon, kidney, intestinal, stomach and oral cancer. Radishes are part of the Brassica family, and like the other members of that taxonomic classification, these cruciferous vegetables are packed with antioxidants. Furthermore, the isthiocyanates found in radishes have a major impact on the genetic pathways of cancerous cells. They alter the pathways so much, in fact, that they can cause apoptosis, cell death, thereby eliminating cancerous cells from reproducing.

Liver & Gallbladder: Radishes are especially beneficial for liver and gallbladder functions. They regulate production and flow of bile and bilirubin, acids, and enzymes. Furthermore, it also removes excess bilirubin from the blood, and it contains enzymes like myrosinase, diastase, amylase and est erase. Regular consumption of radishes protects your liver and gallbladder from infections and ulcers.

Vitamin-C and Immune System Health: There are countless reasons why radishes are a good addition to your diet, but improving your immune system is one of the most important. A half cup of radishes per day in a salad or just as a snack is nearly 15% of your daily intake of Vitamin-C. Consistently maxing out your daily dose of Vitamin-C intake can rejuvenate your immune system by replacing many of the antioxidants and white blood cells which are so integral in fighting off every illness from the common cold to cancer!

Carrot

Carrots are perhaps best known for their rich supply of the antioxidant nutrient that was actually named for them: beta-carotene. However, these delicious root vegetables are the source not only of beta-carotene, but also of a wide variety of antioxidants and other health-supporting nutrients. The areas of antioxidant benefits, cardiovascular benefits, and anti-cancer benefits are the best-researched areas of health research with respect to dietary intake of carrots.

Carrots nutrition facts

Carrots are a vitamin-rich root vegetable. You can find carrots in a variety of colors besides traditional orange, including yellow, red and purple. Carrots can be enjoyed raw or cooked or in juices and smoothies. This nutritious vegetable provides many health benefits.

Vitamin A

One medium carrot contains 204 percent of your daily recommended value of vitamin A, a vitamin found in animal and plant-based foods. In plant-based foods, this vitamin is produced by your body from the nutritional compound beta-carotene. This vitamin, also known as retinol, is responsible for maintaining the health of your eyes. Vitamin A helps your eyes retain their ability to adjust to changes in light and maintains necessary moisture and mucus levels of your eyes.

Vitamins K and C

Carrots are also a good source of vitamins K and C. Vitamin K maintains your blood's ability to clot. It also contributes to bone strength and kidney health. One medium carrot contains 8 mcg of vitamin K. One medium carrot also contains 6 percent of your daily value of vitamin C, which is associated with a healthy immune system and strong teeth and gums. Vitamin C can also help your body absorb iron from plant foods and can help combat free radicals.

Antioxidant Benefits

All varieties of carrots contain valuable amounts of antioxidant nutrients. Included here are traditional antioxidants like vitamin C, as well as phytonutrient antioxidants like beta-carotene. The list of carrot phytonutrient antioxidants is by no means limited to beta-carotene, however. This list includes:

Carotenoids

alpha-carotene

beta-carotene

lutein

Hydroxycinnamic acids

caffeic acid

coumaric acid

ferulic acid

Anthocyanindins

cyanidins

malvidins

Different varieties of carrots contain differing amounts of these antioxidant phytonutrients. Red and purple carrots, for example, are best known for the rich anthocyanin content. Oranges are particularly outstanding in terms of beta-carotene, which accounts for 65% of their total carotenoid content. In yellow carrots, 50% of the total carotenoids come from lutein. You're going to receive outstanding antioxidant benefits from each of these carrot varieties!

Carrot Health Benefits

Carotenes, the famous ingredient in carrots, is an anti-oxidant that has powerful healing virtues for many diseases. Drinking a glass of carrot juice daily will do much more for you than many bottles of supplement tablets. Here are some disorders that can be helped by drinking carrot juice regularly:

Acidosis:  The vital organic alkaline elements in carrots help balance the blood acidity and blood sugar.

Acne:  Its powerful cleansing properties are effective in detoxifying the liver, thus overall effective for acne which are caused by toxicity of the blood.

Anemia:  Carrot’s molecules are closest to human’s hemoglobin molecules, making it very beneficial in blood-building.

Atherosclerosis:  The highly cleansing power of this miracle juice scrubs away even the old build-up of arterial deposits, reducing the risks of heart diseases and stroke.

Asthma:  The anti-oxidants effectively protects the respiratory system from infections and free-radical attacks.

Cancer:  Studies show that adding one carrot per day in our diet significantly reduces cancer risks.

Cholesterol:  Pectin in carrots lowers the serum cholesterol levels.

Congestion:  Carrot juice is very effective in dispelling mucus from the ear, nose and throat area, easing nasal congestion, sinusitis, phlegm and mucus in the throat and other similar disorders.

Constipation:  Take five parts of carrot juice with one part of spinach juice regularly to regulate chronic constipation problems.

Emphysema:  If you smoke or are exposed to second-hand smoke, taking carrot juice regularly may well save your life.

Eyesight/vision:  Beta-carotene, lutein and zeaxanthin are some of the finest nourishment that help keep the optic system in tip-top condition, with special protection against astigmatism, macular degeneration and cataracts.

Fertility:  One of the reasons for infertility is lack of nutrients and enzymes in your dietary. Carrot juice taken regularly, is able to nourish your body back to fertility.

Inflammation:  Its anti-inflammatory effect greatly helps reduce arthritis, rheumatism, gout and other inflammations.

Immune system:  It does wonders for boosting the immune system by increasing the production and performance of white blood cells; building resistance to various kinds of infections

Kidney Health:  The healing properties in carrot juices are helpful for cleansing and filtering the kidneys. Although many juicing “experts” say that people with kidney failure shouldn’t drink juices, this story tells you about the miracle of carrot juice for kidneys.

Nursing mothers:  Carrot juice helps enhance the quality and quantity of a mother’s breast milk.

Pregnancy:  Drinking carrot juice regularly during pregnancy, especially during the last few months, will reduce the chances of jaundice in baby. No, you won’t get an orange baby!

Skin problems:  The high quality vitamin C and other rich nutrients in carrot juice efficiently nourish the skin, preventing dry skin, psoriasis and other skin blemishes.

Thread worms:  One small cup of carrot juice in the morning taken daily for a week may help clear up thread worms in children.

Ulcers:  The abundance of nutrient present in carrots help nourish cells that have been starved of nutrients which result in ulcers.

Water retention:  Carrot juice is diuretic and helps to eliminate excess fluids from the body, reducing water retention, especially for women during their monthly menstruation cycle and in pregnant women.

Tomato

Prevents Gallstones: Regular consumption of tomatoes can also provide relief from gallbladder disease such as gallstones.

There have been various studies to prove the efficacy of tomatoes against many chronic diseases and varieties of cancer. The antioxidant properties of tomatoes can also be derived from processed foods, including tomatoes found in ketchup and purees. Daily consumption of tomatoes fulfills the daily requirement of vitamins and minerals and exerts an overall protective effect on the body

Nutritional Value of Tomatoes

The many health benefits of tomatoes can be attributed to their wealth of nutrients and vitamins, including an impressive amount of vitamins A, C, and K, as well as significant amounts of vitamin B6, folate, and thiamin. Tomatoes are also a good source of potassium, manganese, magnesium, phosphorous, and copper. Tomatoes also have dietary fiber and protein, as well as a number of organic compounds like lycopene that also contribute to the overall health benefits that tomatoes can confer to our health!

Health Benefits of Tomatoes

The health benefits of tomatoes have been known to mankind since ancient times. Tomatoes are rich sources of antioxidants that have been proven to be effective against many forms of cancer. Some of the other health benefits of tomatoes are as follows:

Abundant Source of Antioxidants: Tomato contains large amount of lycopene, an antioxidant that is highly effective in scavenging cancer causing free radicals. This benefit can even be obtained from heat-processed tomato products like ketchup. The lycopene in tomatoes defends against cancer and has been shown to be particularly effective in fighting prostate cancer, cervical cancer, cancer of the stomach and rectum as well as pharynx and esophageal cancers. It also protects against breast cancer and cancer of the mouth, according to studies published by the Harvard School of Public Health.

Rich Source of Vitamins and Minerals: A single tomato can provide about 40% of the daily vitamin C requirement. Vitamin C is a natural antioxidant which prevents against cancer-causing free radicals from damaging the body’s systems. It also contains abundant vitamin A and potassium, as well as iron. Potassium plays a vital role in maintaining nerve health and iron is essential for maintaining normal blood health. Vitamin K, which is essential in blood clotting and controls bleeding, is also abundant in tomatoes.

Reduces Cholesterol and Protects the Heart: The lycopene in tomatoes prevents serum lipid oxidation, thus exerting a protective effect against cardiovascular diseases. The regular consumption of tomatoes has been proven to decrease the levels of LDL cholesterol and triglycerides in the blood. These lipids are the key culprits in cardiovascular diseases and lead to the deposition of fats in the blood vessels.

Counters the Effect of Cigarette Smoke: The two main components of tomatoes, coumaric acid and chlorogenic acid, fight against nitrosamines which are produced in the body and are the main carcinogens found in cigarettes. The presence of vitamin A in such high quantities has also been shown to reduce the effects of carcinogens and can protect you against lung cancer.

Improves Vision: Vitamin A, present in tomatoes, aids in improving vision, as well as in preventing night-blindness and macular degeneration. Vitamin A is a powerful antioxidant that can be formed from an excess of beta-carotene in the body. A lot of vision problems occur due to the negative effects of free radicals, and vitamin A is a powerful antioxidant.

Digestive Health: Tomatoes keep the digestive system healthy by preventing both constipation and diarrhea. It also prevents jaundice and effectively removes toxins from the body. Furthermore, tomatoes have a large amount of fiber, which can bulk up stool and reduce symptoms of constipation. A healthy amount of fiber helps to stimulate peristaltic motion in the smooth digestive muscles, and also release gastric and digestive juices. This can regulate your bowel movements, thereby improving your overall digestive health and helping you avoid conditions like colorectal cancer.

Lowers Hypertension: Daily consumption of tomatoes reduces the risk of developing hypertension, also known as high blood pressure. This is partially due to the impressive levels of potassium found in tomatoes. Potassium is a vasodilator, meaning that it reduces the tension in blood vessels and arteries, thereby increasing circulation and lowering the stress on the heart by eliminating hypertension.

Manages Diabetes: A study conducted by the Journal of the American Medical Association shows that daily consumption of tomatoes reduces the oxidative stress of type 2 diabetes.

Healthy Skin: Tomatoes aid in maintaining healthy teeth, bones, hair and skin. Topical application of tomato juice is even known to cure severe sunburns. Daily consumption of tomatoes protects the skin against UV-induced erythema. Tomatoes rank high in the preparation of anti-aging products.

Prevents Urinary Tract Infections: Tomato intake also reduces the incidence of urinary tract infections, as well as bladder cancer. This is because tomatoes are high in water content, which can stimulate urination, so tomatoes are a diuretic in certain ways. This increases the elimination of toxins from the body, as well as excess water, salts, uric acid, and some fat as well!

Prevents Gallstones: Regular consumption of tomatoes can also provide relief from gallbladder disease such as gallstones.

There have been various studies to prove the efficacy of tomatoes against many chronic diseases and varieties of cancer. The antioxidant properties of tomatoes can also be derived from processed foods, including tomatoes found in ketchup and purees. Daily consumption of tomatoes fulfills the daily requirement of vitamins and minerals and exerts an overall protective effect on the body.

Cucumber

Cucumbers are the most cultivated vegetable in the world and known to be one of the best foods for your body's overall health, often referred to as a superfood. Cucumbers are often sprayed with pesticides so it is important to buy organic or even better, grow them yourself.

Their high water content helps ward off dehydration and combat the heat while their refreshing and mild taste appeals to even the pickiest eaters.Cucumbers are extremely beneficial for overall health, especially during the summer since it is mostly made of water and important nutrients that are essential for the human body.

The cucumber vegetable is also rich in vitamins and other essential nutrients such as vitamin A, B1, B6, C, D & K, Calcium, Potassium, Magnesium and Folate (folic acid).    Cucumbers contain 0.65% protein, 0.1% fat and carbohydrates as much as 2.2%.  Cucumbers also contain 35100-486700 ppm linoleic acid as a tribe which usually contain kukurbitasin Cucurbitaceae, cucumber and fruit may also contain compounds tersebut.Kukurbitasin are compounds that have anti-tumor activity.

Health Benefits of Cucumber:

Fight Constipation:The amount of calories in cucumber is very low and it contains just 15 grams of calories per 100 grams. It contains no saturated fats or cholesterol. Daily consumption of cucumbers can be regarded as a remedy for chronic constipation.

High Fiber:Cucumber peel is a very good source of dietary fiber. It helps to reduce constipation and indigestion and prevents stomach related diseases by eliminating toxic compounds from the gut.

Healthy Urinary Bladder and Kidney:It has healing attributes in relation to the diseases of urinary bladder and kidney. The water content in cucumber aids the function of kidney by promoting urination. Regular consumption of cucumber can also dissolve kidney stones over time.

 Good Dosage of Potassium:Cucumbers are one of the best sources of potassium and contain 147 milligrams of potassium per 100 grams. This heart friendly electrolyte reduces blood pressure level in the body and reduces heart rate by minimizing the effects of sodium.

 High in Antioxidants:Cucumbers contain good amount of antioxidants like B carotene, A-carotene, zea-xanthin and lutein. These compounds act as a scavenger against free radicals that lead to ageing and other age related diseases.

Anti-cancer:Cucumbers are known to contain lariciresinol, pinoresinol, and secoisolariciresinol. These 3 lignans are strongly connected with reducing the risk of developing several kinds of cancer like breast cancer, colon cancer, ovarian cancer, uterine cancer and prostate cancer. When we consume these lignans, bacteria found in our digestive tract take hold of these lignans and convert them into enterolignans. These enterolignans bind on to the estrogens receptors to reduce estrogens related diseases like cancer.

Good for Treating Blood Pressure Issues:Cumber has mild diuretic properties owing to its high potassium and water content. It also has a good amount of manganese, potassium and fibre which regulates the blood pressure and treats both high and low blood pressure. Steam produced while boiling cucumber acts as a stress reliever and calms and relaxes the senses and muscles.

Strengthens Bones:Vitamin K in cucumbers plays a very important role in strengthening bones by promoting orthotropic activity. The high amount of silica in it promotes joint health by strengthening the connective tissue. It is also a good source of calcium making it perfect for vegan diet. Getting enough calcium also maintains the body’s hormone balance by controlling hormone release.

 Controls Puffiness of the Eyes:If you are worried about eye puffiness then cucumbers can provide you with instant relief. The ascorbic acid and caffeic acid in cucumber brings down the water retention rate which in turn diminishes the swelling and puffiness around the yes.

 Reduces dark circles:Putting cucumber slices around the eyes also reduces the appearance of dark circles quickly. The abundance of antioxidants and silica within the cucumber can rejuvenate the skin and fade dark circles. Place 2 slices of cucumbers on the eyes and leave it for 20 minutes. Alternatively, you can also soak 2 cotton balls in cucumber juice and place them on your eyes.

Depression Cure Through Diets

Depression is very common in these days and its treatment mostly is done through medicines.We must have to know that some diets are very helpful to relief depression. Some fruits like peas,dates and chocolate are useful to reduce the depression. Some fats are harmful in heart diseases and cancer specially that products who manufactured from
cow,sheep and goat,s fat. But healthy fats that found in fatty fishes like salmon,trout and tuna is very important in depression  and are too much helpful for human body. These healthy and useful fats include kind of Omega 3 and Omega 6.Fat fishes is a best source of Omega 3 but our body do not get enough. Omega 6 mostly found in   oil and margarine. According to the some evidences from modern research, due to deficiency of omega 3 in  human body may cause of depression.

According to a research review published in 1996, due to deficiency of EPA ( a type of Omega 3) increase the possibility of depression. In 1998 a review published, according that report, due to deficiency DHA  a type of Omega 3 in people the depression mood was more than people who have DHA Omega 3 fat level normal level.In a report in 1999 it is suggested that eat fish oil beside fish meat in a weak is useful for human health.Eating fish oil 1 gram once or twice in a day is good diet. Some diets are helping to positive developing of our temperamental condition and some diets effect against it. Brain chemical composition and arrangement is very serious matter and some diets disturb the brain chemical composition and arrangement specially sugar and caffeine. According a review report temperamental condition in some depressive people became better when they avoided these things. It is clear that those changes take some times, we cannot aspect the result immediately, we have to wait at least two weak for better result after avoid depressive elements.

Another important point noted that if sugar level become low from normal level in blood may be cause of depression. Although our body get energy from deferent things to perform its work but brain get energy only from sugar for its need. So due to reduction sugar level in blood the big change will develop in temperamental condition and depression will appear. If anyone feel depression with low sugar level symptoms,he must eat such diets who provide sugar to blood like meat,fish,rice, and breads. In between meals some fruits must be eaten to keep sugar level normal.

What is depression?

depression a serious medical condition in which a person feels very sad, hopeless, and unimportant and often is unable to live in a normal way psychoneurotic or psychotic disorder marked especially by sadness, inactivity, difficulty in thinking and concentration, a significant increase or decrease in appetite and time spent sleeping, feelings of dejection and hopelessness, and sometimes suicidal tendencies.

Depression is a mood disorder that causes a persistent feeling of sadness and loss of interest. Also called major depression, major depressive disorder or clinical depression, it affects how you feel, think and behave and can lead to a variety of emotional and physical problems. You may have trouble doing normal day-to-day activities, and depression may make you feel as if life isn't worth living.

Depressiion and fish oil Omega 3

Can omega-3 fatty acids stabilize mood and combat depression and how ?

We all have fat on the brain. Amazingly enough, more than half of the brain's dry weight comes from fat. Some of these fats are the key building blocks of cell membranes and play essential roles in the brain's function. Omega-3 fatty acids, for example, help form cell membranes, keep those membranes flexible, and regulate the flow of hormones and other chemical messengers, which may affect our mood.

Research has suggested that omega-3 fatty acids, or essential fatty acids (EFAs), can help lower triglycerides, slow the hardening of arteries, regulate heartbeat, and lessen the risk of death in people with known heart disease. It's also possible that the omega-3 group may aid in treating depression, according to neuroscientist Andrew L. Stoll, MD, of Harvard Medical School, who has studied the effects of omega-3s on the illness. A few promising studies suggest that natural sources of omega-3s -- especially fish oil -- may help bring mood back into balance. Will fish oil ever join the ranks of Prozac as a remedy for depression? Here's a look at the latest information on omega-3s and the brain.

Low omega-3 levels are associated with suicide and self-harm. In response to increasing rates of suicide in the military, researchers from the National Institutes of Health (NIH) recently found that low blood levels of omega-3s were widespread and raised suicide risk by as much as 62%. The study was published on line in the August 2011 issue of the Journal of Clinical Psychiatry.

“A previous placebo-controlled trial demonstrated that 2 g of omega-3 fatty acids per day reduced suicidal thinking by 45% as well as depression and anxiety scores among individuals with recurrent self-harm,” says researcher Capt Joseph R. Hibbeln, MD, acting chief of the Section of Nutritional Neurosciences at the National Institute on Alcohol Abuse and Alcoholism’s Laboratory of Membrane Biochemistry and Biophysics in a press release from the NIH. He and other study authors concluded that “ensuring adequate omega-3 nutritional status is likely to benefit, and unlikely to harm, people at risk for suicide.”

Omega-3s help menopausal depression. When 20 menopausal women with major depression took 2 g of EPA plus DHA daily for eight weeks, 70% found their mood improved, and 45% found their depression went into remission. Mean scores on the Montgomery-Asberg Depression Rating Scale fell from 24.2 to 10.7. And the study participants enjoyed a bonus—fewer hot flashes—according to researchers from Massachusetts General Hospital in the March 2011 issue of Menopause.

Omega-3s improve depression during and after pregnancy. Low-dose DHA/EPA supplements lifted major depression for 15 pregnant women in a 2006 study published in Acta Neuropsychiatrica. Other research has found that women with higher intakes of omega-3s after pregnancy are at lower risk of postpartum depression.


Should we take fish oil?

You shouldn't take fish oil capsules for depression or any other condition without consulting a doctor, according to Stoll. He also cautions depressed or bipolar patients not to stop using their medications. That step could cause serious problems, and it must be remembered that fish oil supplements are generally used as an addition to therapy rather than as a replacement. But fish oil may be a welcome addition to current treatments, he adds. If you are depressed, talk with your doctor about omega-3s: You may be able to take fish oil as a valuable adjunct to your therapy.

Aside from the hit to the pocketbook, there's little downside to fish oil supplements. The over-the-counter supplements combine well with most medications, with one notable exception: blood thinners. People taking warfarin (Coumadin), high-dose aspirin, or any other blood thinner should always consult their physicians prior to taking fish oil, since omega-3s also act to temporarily block platelet clumping.

The majority of people taking fish oil supplements develop loose stools, and some experience problematic diarrhea or nausea. (In Stoll's study, 62 percent of the subjects complained of gastrointestinal symptoms, usually loose stools. More than half of the subjects taking the olive oil pills also had gastrointestinal symptoms.) You can help minimize these side effects by taking a small dose with every meal instead of one big dose on an empty stomach. You should also take vitamin C and vitamin E supplements to prevent oxidization of the fatty acids, says Stoll.

A few other cautions: Be sure to read the labels carefully. Cod liver oil or any other oil made from fish liver may increase the risk of vitamin A or D toxicity. Stoll recommends finding fish oil capsules that are highly concentrated in omega-3 fatty acids. Some brands are over 92 percent omega-3s, while others contain only 30 percent. Whatever product you buy, try to ingest one or two grams (1,000 to 2,000 milligrams) of omega-3s every day. The results may surprise you.