Nutritional deficiencies and depression

According to some studies and research anxiety and depression have been linked to some nutritional deficiencies, so trying to target deficiencies and managing them can relieve depression and improve your mood and overall health.

1. B-VITAMIN DEFICIENCIES

Both vitamin B6 and B12 are important for brain function. According to studies people who are deficient in B vitamins are more depressed than those who have adequate intake. You can find vitamin B6 in green vegetables, bananas, eggs, organic soybeans, brown rice, and whole grains such as oatmeal and wheat germ. You can find B12 in animal sources like fish, shellfish, poultry, and eggs

2. FOLATE DEFICIENCIES

Low level of Folate or B9 has been linked to depression. You daily needs of B9 are 400 micrograms and you can get them from food as asparagus, avocado, beans and legumes, beets, broccoli, citrus fruits, dark leafy greens, and seeds. You also can consider taking a folic acid supplement or a multivitamin with folic acid.

3. OMEGA-3 FATTY ACIDS ARE ESSENTIAL

Both DHA and EPA are important for brain function and improving memory, mood and preventing depression. You can get omega-3 from fatty fish like herring, salmon, and tuna, with another omega-3 (alpha-linolenic acid, ALA) found in lesser amounts in walnuts and flaxseeds, it can be a challenge to get enough of these healthy fats unless you take fish oil or algae supplements.

4. VITAMIN D DEFICIENCIES

Vitamin D deficiency has been linked to depression. Individuals need to get 5,000 to 10,000 International Units of vitamin D daily. Sunlight exposure for 20 minutes is important for getting enough vitamin D. Food rich in vitamin D are canned tuna, egg yolks, herring, mushrooms, oysters, salmon, and shrimp. Supplements of vitamin D are available.

5. MAGNESIUM DEFICIENCIES

Magnesium is essential for muscle relaxation, your body can deplete easily from magnesium in case of use of anti-biotics, diuretics, or high intake of sugar, salt or alcohol. So you need to lower intake of sugar, excess coffee or alcohol while you are increasing intake of magnesium rich food like avocados, dark chocolate, dark leafy greens, nuts, seaweed, and seeds

6. IRON DEFICIENCIES

People who have iron deficiency are at risk of depression, irritability and fatigue. Best iron sources are beans, legumes, pumpkin seeds, quinoa, shellfish, and spinach. Consult your doctor in case of iron supplements are they have side effects like chronic constipation, nausea, and headache.

7. ZINC DEFICIENCIES

Zinc stimulates digestive enzymes to break down food and prevent allergy but when zinc level is low, there is increased risk of allergy and then depression. Good sources of zinc include shellfish (including oysters), pumpkin seeds, beans and legumes, nuts, eggs, and whole grains. Zinc as available as supplements too.

8. IODINE DEFICIENCIES

Poorly functioning thyroid has been linked to depression, low immunity and low level of energy and metabolism and this is due to iodine deficiency. You can iodine in enriched salt as well as dried seaweed, cod, shrimp, tuna, and prunes. You are at risk of iodine deficiency if you are limiting your salt intake.

9. SELENIUM DEFICIENCIES

Selenium is important for thyroid function and to scavenge free radicals. Brazil nuts rock when it comes to providing selenium, which is also found in mushrooms, beans, eggs, oysters, brown rice, and sunflower seeds.

Sources:

https://www.care2.com/greenliving/9-nutritional-deficiencies-associated-with-anxiety-and-depression.html