Eating your way to a better mood.
Depression is a serious mental health condition that affects millions of people around the world. While there are many factors that can contribute to the development of depression, including genetic predisposition and environmental factors, research has shown that there is a strong relationship between nutrition and depression. In this blog, we will explore the link between nutrition and depression, as well as provide some tips on how to improve your diet to help alleviate symptoms of depression.
Depression and Nutrient Deficiency
The brain is a complex organ that requires a variety of nutrients to function properly. When we don't get enough of these nutrients, it can lead to imbalances in brain chemistry, which can contribute to the development of depression. Here are some of the key nutrients that have been linked to depression:
1. Omega-3 Fatty Acids: Omega-3 fatty acids are essential fats that play a vital role in brain function. Studies have found that people with depression tend to have lower levels of omega-3 fatty acids in their blood. Omega-3 fatty acids can be found in fatty fish, such as salmon, as well as in walnuts, flaxseeds, and chia seeds.
https://www.health.harvard.edu/blog/omega-3-fatty-acids-for-mood-disorders-2018080314414
2. B Vitamins: B vitamins are important for energy production and the regulation of mood. Low levels of B vitamins, particularly folate and vitamin B12, have been linked to an increased risk of depression. Good sources of B vitamins include leafy green vegetables, whole grains, and fortified cereals. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7688056/
3. Vitamin D: Vitamin D is sometimes called the "sunshine vitamin" because our bodies produce it when we are exposed to sunlight. Low levels of vitamin D have been linked to an increased risk of depression. Foods that are rich in vitamin D include fatty fish, egg yolks, and fortified dairy products. https://www.cambridge.org/core/services/aop-cambridge-core/content/view/F4E7DFBE5A7B99C9E6430AF472286860/S0007125000273418a.pdf/vitamin_d_deficiency_and_depression_in_adults_systematic_review_and_metaanalysis.pdf
4. Magnesium is a mineral that is involved in many processes in the body, including the regulation of mood. Low levels of magnesium have been linked to an increased risk of depression. Good sources of magnesium include leafy green vegetables, nuts, and whole grains.
5. Zinc: Zinc is a mineral that is involved in many processes in the body, including the regulation of mood. Low levels of zinc have been linked to an increased risk of depression. Good sources of zinc include oysters, beef, and fortified cereals. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5492454/
While making changes to your diet can help your mood, it is important to seek professional help from your doctor of Psychologist If you or anyone you know are struggling with depression.