Omega-3 fatty acids, particularly EPA and DHA, play a crucial role in brain function and mental well-being. Research shows they help reduce inflammation, lower blood pressure, and support cognitive health. Studies have linked omega-3 supplementation to improvements in mood disorders, including depression and anxiety, with EPA being particularly effective. Given their essential role in brain development and mental health, incorporating omega-3-rich foods or supplements into your diet can be a powerful step toward overall well-being.

How important is fiber? What kinds of foods are rich in fiber? These are important questions to consider, as many people in the U.S. are not getting the recommended daily intake of fiber. Fortunately, there is a wide variety of foods that are rich in fiber. Vegetables, for instance, are an excellent source, including broccoli, Brussels sprouts, carrots, sweet potatoes, spinach, and kale. Fiber can also be found in fruits such as apple skins, pears, berries, bananas, oranges, and avocados. Whole grains, legumes, beans, nuts, and seeds are other great sources of fiber, which is essential for digestive health and numerous other functions in the body.

For decades, psychiatrists have been taught that the majority of mental illnesses stem from a chemical imbalance in the brain. During my early years of training, much was still unknown. While certain medications seemed to alleviate symptoms, the reasons behind their effectiveness weren’t fully understood. One of the largest clinical trials for depression, the STAR*D study, revealed that only 27% of patients achieved full remission after 14 weeks of antidepressant treatment. Over time, however, it has become clear that the causes of mental illness are far more complex than a simple chemical imbalance. Growing evidence now points to a variety of factors contributing to the rising prevalence of mental health disorders. Among these, nutrition plays a significant role, as does the state of inflammation in the body. The saying, "You are what you eat," has never been more relevant. As America increasingly embraces a fast-food culture, we are losing essential nutrients, making people more vulnerable to mental health issues. We have highlighted some of these nutrients in previous posts and will continue to explore them further as the year unfolds.