The Connection Between Anxiety, Depression + Omega Fats

A vegan lifestyle has plenty of proven health perks. But could an all-veg diet be affecting your mood for the worse? Recent studies show a link between meat consumption and mood, dishing up compelling evidence that those who don't eat meat are at higher risk for anxiety and depression. We've asked holistic nutritionist, Kelly LeVeque to weigh in and share a few healthy recipes to kick things back into balance...

Australia was the first to prove in a randomized controlled trial that food does affect mood. Professor Felice Jacka of Deakin University is leading the charge, trying to prove that red meat might contribute to depression and anxiety - but she found the opposite, twice!

Study 1: “Red Meat Consumption and Mood and Anxiety Disorders.”[1]] In the study, Jacka identified 60 women with major depressive disorder (or dysthymia) and 80 with anxiety, compared their red meat (lamb and beef) consumption (median of 39g) to the Australian recommendations of 65-100g and observed mood changes with red meat consumption modifications.

For those women consuming less than the recommended intake of red meat, the odds for MDD and dysthymia more than doubled compared to those consuming the recommended intakes. Similarly, those women with low red meat consumption were twice as likely to have an anxiety disorder.

Study 2: Cheekily named “The Smiles Trail," [2] 67 men and women taking antidepressants were either placed into a social support group (with no dietary modifications) or on a mandatory modified Mediterranean diet which included wild proteins like grass-fed beef, chicken, fish and eggs, healthy fats like olive oil and raw nuts and lots of vegetables, fruit, whole grains and legumes. The diet didn’t allow sweets, refined cereals, fried foods, fast foods or processed meats. Alcohol was limited to two glasses of red wine a day max.

After three months, the participants on the Mediterranean diet eating omega 3 rich fish and 100% grass-fed animals showed drastic improvements with 32% of the participant’s no longer meeting the criteria for depression, whereas, the social support group only showing that type of improvement in less than 8%.

Omega 3 vs. Red Meat: It’s important to take note that the participants in these Australian studies are consuming Australian pasture raised red meat, protein much higher in anti-inflammatory omega 3 than industrially raised USDA beef. Interestingly, since we now know that depression is associated with a chronic, low-grade inflammatory response and activation of cell-mediated immunity, as well as activation of the compensatory anti-inflammatory reflex system the question becomes: Are the benefits in mood based on the increase of red meat consumption or the subsequent increase in omega 3 fatty acids?

Either way, below are two mood-lifting omega-3 rich recipes for you to try! [olists num=1][olists num=2][olists num=3]

Hey readers, are you vegan? We want to hear from you below. How are you addressing your body's need for omega 3s and what do you think on this issue?

References:
[1] Red Meat Consumption and Mood and Anxiety Disorders
[2] The Smiles Trail

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