Nutrients That Fight Depression.
Depression is very common nowadays and every third Indian is suffering from the same. Approximately 5% of the world’s population suffers from depression but sadly, not much importance is given to this condition which has reached epidemic proportions. According to a research, the countries which top the list of “most depressed nations” were the developed countries. The study also suggested that wealth does not guarantee a happy mind and in fact, said that wealthy nations and people are more affected. Women typically, all over the world, are twice as likely as men to be depressed.
More often than not, people ignore symptoms of depression without realising the impact it has on the quality of their lives. If untreated, depression can even kill. If you are clinically depressed, it needs to be treated with medicines as depression happens due to changes in the brain chemistry and these need to be set right. Certain nutritional deficiencies also alter brain chemistry. It is a good idea to test these levels and take supplements, if need be. You may not even need anti-depressants in that case.
What you eat has a major effect on your overall health and mood. Food plays a big role in not just our physical health but also our mental health. If your brain does not get sufficient nutrients, its function is impacted.
Folate
Have a diet rich in folate including legumes, dark leafy vegetables and citrus fruits. Folate helps in the formation of red blood cells, protein metabolism, cell growth and division. Studies have found a link between low folate levels and depression. In fact, people with low folate levels respond poorly to even antidepressants.
Vitamin B 12
The body cannot synthesize Vitamin B 12.You can boost your levels through foods or supplements. Vitamin B 12 injections and sublingual tablets are supposedly more effective as Vitamin B12 is water soluble and if one takes capsules, most of it is not absorbed by the body and passes out through the urine. B 12 plays an important role in the functioning of the brain and nervous system. A deficiency can cause irritability, anxiety and even depression. Most of the Vitamin B 12 is from non-plant sources like meat, fish, eggs, milk etc. Adults need around 2.4 mcg of vitamin B-12 daily.
Omega-3 Fatty Acids
Omega-3 fatty acids are important for brain function and can be found in salmon, fish oil, soya bean, walnuts, flaxseed, tofu, seafood and many other foods. Omega 3 fatty acids reduce symptoms of depression and improve mood function. Brain tissues are rich in Omega 3 fatty acids and a deficiency certainly impacts its function. Research has shown that people who have higher levels of these fats in their blood are less prone to depression. The amount of omega-3 fatty acid consumed in the diet can cause beneficial anatomical changes in areas of the brain that regulate emotion, according to a study by the Department of Psychiatry, University of Pittsburgh.
Vitamin D
There is increasing evidence of the link between Vitamin D deficiency and depression. Sunlight is the best source as it helps the body make Vitamin D. You can increase your intake of foods rich in Vitamin D by consuming milk, eggs, fish, fortified cereals, cod liver oil, tofu etc. If the levels are very low, supplements or injections may be needed to boost them.
Iron
Iron deficiency leads to anaemia and causes irritability, anxiety and depression amongst a host of other things. One fourth of the world’s population suffers from iron deficiency and women and pre-school age children are supposedly most affected. Beans, lentils, spinach, meats, tofu, sesame seeds and fortified cereals are some good sources of iron. Avoid taking calcium along with iron as calcium prevents proper absorption. Iron absorption is best when combined with Vitamin C. Most adults need to consume 8 to 18 mg of iron daily. If your levels are low, your doctor may advise supplements or even injections.
Selenium and Iodine
According to a study published in the Journal of Nutrition, there is a relationship between selenium concentration and depressive symptoms and negative mood among young adults. Young adults with either too low or too high levels of selenium showed the highest risk of depressive symptoms though lower levels were more harmful. Brown rice, sunflower seeds, Brazil nuts are some good sources of Selenium.
Iodine affects thyroid function which in turn affects brain function and moods. Iodine can be found in potatoes, yoghurt, cranberries, shrimp, Himalayan salt, dried prunes, bananas, strawberries etc. The daily recommend amount of iodine for most adults is around 150 mcg.
Apart from ensuring that your intake of the above nutrients and minerals are sufficient, go for walks, exercise and practise yoga and meditation. And last but certainly not the least, surround yourself with positive people, laugh often and live in the present for the present is all you have, the past has gone and the future is ours to make. As Khalil Gibran rightly said “If you spend your whole life waiting for the storm, you’ll never enjoy the sunshine.”
Image Courtesy : Sasha Jairam.
