Depression is not a condition people would choose to have. It comes along with a feeling of exhaustion and low self-esteem to the point it prevents us from doing our daily tasks. In fact, it prevents us from getting out of bed.
Every morning, it feels impossible to move a muscle and keep on with our lives. The causes of depression are multiple and some of them are not unknown. For example, did you know that the lack of vitamin could make you depressed?
Our diet has a direct link with our mental and emotional health, which is why we have to be very careful while eating and making sure we are giving ourselves the right amount of minerals, vitamins, and all the sources of nutrition.
If you have been experiencing a few symptoms of depression, check out the 10 unexpected deficiencies that could cause it… Maybe, this could be the reason!
#1 – B Vitamins
B vitamins can reduce the risk of having a stroke and they are great for skin, nail, and hair health, but that’s not it! B vitamins are known to make great effects on our mental health, especially vitamins B6, B12, and B9 (folate) because they are the most important complex of B vitamins.
You can get your dose from seafood, poultry, red meat, leafy greens, eggs, milk, bananas, whole grains, broccoli, cauliflower, avocado, strawberries, and asparagus.
#2 – Zinc
One of the most crucial minerals for the human body is Zinc. It is responsible for good digestion, it can ward off allergies and boost the immune system. Also, it helps people balance their both mental and emotional state.
Many experts consider the amount of Zinc you take per day before looking for other reasons for depression. You will find zinc in poultry, beef (mostly grass-fed), oysters, mushrooms, cashews, spinach, dark chocolate, pumpkin seeds, and raisins.
#3 – Omega-3 Fatty Acids
Your body is incapable to make the fatty acids on its own, so it depends on you to consume it. These acids are great for boosting memory, reducing inflammation, and improving mood.
Most people with depressive disorders take the Omega-3 fatty acids supplements to help get out of their depression. Without it, the trans fat can get to the neural system and cause potential mental issues.
You can get your dose from egg yolk, coldwater fish (black cod, salmon, and tuna), flaxseed, flaxseed oil, and walnuts.
#4 – Magnesium
Just like zinc, magnesium is a very important mineral that our bodies need daily. It is one of the greatest antidotes to high-stress levels and can keep you relaxed during the day. When you have low levels of magnesium in your body, then it may lead to the development of neuropsychiatric issues.
You can find magnesium in kelp, seaweed, avocado, peanut butter, black beans, spinach, cashews, and whole grain bread.
#5 – Vitamin D
Recently, experts have realized that vitamin D deficiencies have more dangerous effects than it was believed, and it is linked to depression and dementia. Science proved that the lower the vitamin D you have in your body, the more severe the symptoms of depression would be.
You will find vitamin D in fatty fish (mackerel, salmon, and tuna), cod liver oil, beef liver, cheese, and egg yolk. Also, you have to let the sunlight shower you with a little vitamin D twice or thrice every week.
#6 – Selenium
One of the most important minerals that are used in the thyroid hormones’ production is Selenium. It protects the body from all toxins while providing it with antioxidants. Plus, it has a major role in keeping a positive mood.
You can find Selenium in pastured chicken, Brazil nuts, meat (mostly grass-fed), pastured eggs, bivalves (oysters and clams), seafood (mostly wild-caught), organic fruits, organic vegetables, nuts, whole grains, and seeds.
#7 – Iron
Iron deficiency increases the risk of suffering from depression, and it greatly boosts its severity, which is why it is very important to consume it and decrease your chances of developing this unwanted psychological condition.
Iron can be found in duck, chicken liver, beef liver, shellfish, eggs, sardines, blackstrap molasses, nuts (especially pistachios and cashews), raisins, beans, spirulina, spinach, and dark chocolate.
#8 – Iodine
All of our bodily cells need iodine to have a healthy metabolism regulation, and its deficiency can greatly slow down many organs in the body and prevent them from working properly, which can lead to lack of focus, memory and mood issues.
Iodine can be found in egg yolk, saltwater fish, salt (iodine-improved), crude cheese, and sea vegetables (kelp, dulse, nori, and hijiki).
#9 – Manganese
The mineral that is responsible for cofactor duties is the Manganese, and it provides a big number of enzymes that help out with many different bodily functions. According to studies, the majority of people who suffer from depression have low levels of manganese-dependent enzymes.
You can find Manganese in fruits, chocolate, vegetables, and nuts (mostly hazelnuts and macadamias).
*Please note that taking a large amount of manganese can lead to neurodegenerative disorders.
#10 – Inositol
We have very high levels of Inositol in our brains that is largely responsible for neurotransmitter creation. Our bodies can produce this component from glucose, but sadly, people with depression tend to have very low levels of it inside their brains.
Inositol supplements were proved to relieve many symptoms of depression and boost mood. You can get this component from fruits, especially cantaloupe and oranges.
Basically, the power is in your hands to beat depression by doing one of life’s most enjoyable activities: eating! These nutrients will help your body and mind stay as healthy as you need them to be for a happier and longer life.
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