3. Omega-3 fatty acids
Omega-3s play an important role in brain and behavioral function and mood swings and depression are two major symptoms of omega-3 fatty acid deficiency. Omega-3s have also been used effectively for treating depression and bipolar disorder.
Oily fish is an excellent source of omega-3s and research has shown a significant inverse association between consumption of oily fish and prevalence of major depression and bipolar disorder.
Although no RDA for Omega-3s exists, it’s recommended to eat fatty fish a minimum of twice a week. Plant sources of Omega-3s (ALA) need to be converted in the body to EPA and DHA .