Have you ever felt a little “down” when you're dieting?
You're probably not alone. Several studies have suggested
that restrictive diets and some medications for lowering
cholesterol may contribute to depression. New research on
the important roles of essential fatty acids may
explain this association.The essential fatty acids
(EFAs) are fats that cannot be made by the body, but are
required for health, so they must be obtained from food or
supplements. When these fatty acids are missing from the
diet, symptoms include dry scaly skin, poor wound healing,
impaired vision and hearing, fatigue, or liver
abnormalities.
There are three essential fatty acids - arachidonic
acid (AA), linoleic acid (LA) and alpha-linolenic acid (LNA).
LA is found in pumpkin, sesame and sunflower seeds;
walnuts; wheat germ; almonds; pecans and avocados. LNA is
found in flax seeds, walnuts and wheat germ. These fatty
acids and the ratio of these fatty acids in the
body play key roles in the proper functioning of cell
membranes, hormones and the immune system, and are
especially important for healthy brain and nerve cells.
In fact, essential fatty acids make up 45% of
the fatty acids in the cell membranes of nerve cells. A
diet low in these important nutrients could disrupt the
cell membrane structure and can alter the production of
important neurotransmitters, such as serotonin,
noradrenaline and dopamine. When these neurotransmitters
are not balanced at optimal levels it can adversely affect
behavior and mood.
Most diets carelessly restrict fats without regard to
the level essential fatty acids. As a result, many people
are not obtaining adequate amounts of EFAs. To make the
problem worse, essential fatty acids are burned at a
higher rate when following a calorie-restricted diet. The
combination of increased use and a low intake can create a
fatty acid deficiency. A fatty acid deficiency can cause
fatigue and alter mood, as well as affect the body's
ability to build lean muscle, repair tissues, and fight
off infection.
