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A poor diet can impact a person’s mental health just as badly as it can harm the physical health. Following proper dietary practices can help you to get the right nutrition into your body, thus keeping your body and mind functioning at optimal levels. Here are ten nutrition deficiencies that can cause depression:

Vitamin D

Vitamin D deficiency is directly linked to a variety of mental health problems, including depression, autism, dementia, etc. An average adult should ideally be consuming 5000 to 10000 IU (international units) of Vitamin D every day, in order to avert any chances of depression.

Zinc

Zinc is crucial for processing food within the digestive system. It activates the digestive enzymes, thus ensuring that the food is broken down evenly. It also ensures that the DNA effectively repairs and produces the proteins necessary for the body.

Omega-3 Fatty Acids

Optimal levels of Omega-3 Fatty Acids will help reduce inflammation, and will keep the brain function at optimal levels. This means a happier, cheerful mood and better information retention overall. Some of the best sources of Omega 3 Fatty Acids include fish oil supplements, salmon, tuna, flax seeds, walnuts, etc.

Amino Acids

Amino acids are dubbed the building blocks of protein. They are found in abundance in eggs, beans, nuts, fish, beef and seeds. Lack of optimal levels of Amino Acids can result in sluggish behavior and foggy mind, which can hamper decision making and can increase chances of depression.

Magnesium

The modern American lifestyle has resulted in a high rate of Magnesium deficiency in the general population. Consuming excess of coffee, salt, alcohol, sugar, soda, diuretics, etc play an important role in increasing the stress levels in a person. Magnesium, however, is deemed as one of the best stress reliefs there is. Found excessively in seaweed, beans, and other greens, it can help keep your stress levels in control.

Selenium

Selenium helps convert the thyroid hormone T4 into T3, thus regulating thyroid function. It is an antioxidant, which keeps the cell membrane from oxidizing. The optimal intake of selenium is 55mcg per day.

Folate

Folate supplements are gaining prominence in mainstream medicine as an antidepressant owing to their effectiveness. However, you do not have to resort to taking supplements. Instead, you can get your daily does of folate through greens, beans, citrus fruits, etc.

Iodine

Iodine deficiency can hamper the functioning of your thyroid gland, which results in hindering the functions of temperature control, growth, immunity and brain performance. Small changes such as including iodine enriched salt in the diet can help immensely.

Iron

Iron deficiency is a common form of anemia. If you are constantly feeling tired and lethargic, especially by the end of the day, it is possible that you are suffering from iron deficiency. This lethargy can increase chances of depression. Thus, eating iron rich food such as red meat, fish, liver and poultry will help ensure that your iron levels are at optimal levels.

Vitamin B Complex

Vitamins B-6 and B-12 are said to reduce risk of stroke by a large margin. Regularly consuming Vitamin B rich food such as sea food, poultry, bananas, milk, eggs, shell fish, leafy vegetables can help combat depression quite effectively.

 


References

  1. Borchard, T. (2014, November 14). 10 Nutritional Deficiencies That May Cause Depression. Retrieved May 01, 2017, from www.everydayhealth.com: http://www.everydayhealth.com/columns/therese-borchard-sanity-break/nutritional-deficiencies-that-may-cause-depression/
  2. Bundrant, M. (2015, February 18). 10 nutritional deficiencies that may cause depression. Retrieved May 01, 2017, from www.naturalnews.com: http://www.naturalnews.com/048671_nutritional_deficiencies_depression_natural_remedies.html#
  3. Freer, K. (2015). 10 Nutritional Deficiencies That Cause Depression and Mood Disorders. Retrieved May 01, 2017, from www.healthy-holistic-living.com: http://www.healthy-holistic-living.com/10-nutritional-deficiences-that-cause-depression.html

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