Many people take supplements in an effort to treat emotional symptoms, but you can get all the nutrients you need from your diet alone. Some foods are especially rich in vitamins and minerals that have been associated with decreased risk of depression. Read food labels and look for products that contain nutrients that are associated with positive mental health. Eat a wide variety of foods rich in fruits, vegetables and whole grains to encourage overall wellness.
Vitamins
Several vitamin deficiencies are associated with depression. The Mayo Clinic states that vitamin B12 deficiency is associated with depression. Folate deficiencies may lead to an increased risk for depression, according to a 2007 study published by D. Mischoulon and M.F. Raab in the "Journal of Clinical Psychiatry." Vitamin E deficiency is also associated with increased risk of depression, found a 2000 study published by Michael Maes and colleagues in the "Journal of Affective Disorders." According to "Psychology Today," those who have taken vitamin C supplements may show fewer signs of stress such as high blood pressure and increased cortisol in anxiety-producing situations. Inositol, a nutrient often grouped in the B complex, may be helpful in treating depression, found a 1995 study published by J. Levine and colleagues in the "American Journal of Psychiatry."
Minerals
Low levels of selenium are associated with depression, according to a 1991 study published by David Benton and Richard Cook in "Biological Psychiatry." Magnesium deficiency can result in depressive behavior in mice, found a 2004 study published by Nicolas Singewald and colleagues in "Neuropharmacology." Zinc supplements may decrease depression symptoms when combined with antidepressant therapy more than antidepressant therapy alone, found a 2003 study published by Gabriel Nowak and colleagues in the "Polish Journal of Pharmacology."
Carbohydrates
Carbohydrate cravings can occur when your mood is low, found a 1995 study in "Obesity Research" by R.J. Wurtman and colleagues. Eating carbohydrates results in increased serotonin, a "feel-good" chemical in the brain. Carbohydrates can also boost resistance to stress, according to "Psychology Today."
Foods
Fruits are good sources of vitamin C, folate and inositol. An orange has 160 percent of the Recommended Daily Value (RDV) for vitamin C if you're consuming 2,000 calories a day. Whole grains are a good source of folate, selenium, magnesium and inositol. Green leafy vegetables are rich in folate and magnesium. Spinach is high in vitamin C, vitamin E, folate and magnesium. Liver is rich in folate, vitamin B12 and selenium. Nuts are rich in vitamin E, magnesium and inositol. An ounce of brazil nuts has 767 percent of the RDV for selenium. Grapefruit is especially rich in inositol.
Considerations
Stress is a normal part of life and can be helpful because it's motivating. However, if stress become a disruption to normal functioning, you should seek professional help. Your diet should be considered an adjunct treatment to medication and therapy for depressive and anxiety disorders. Depression and anxiety disorder are serious medical problems that require care from a health care professional.
References
- Mayo Clinic: Vitamin B-12 and Depression: Are They Related?
- "Journal of Clinical Psychiatry": The Role of Folate in Depression and Dementia; D. Mischoulon, M.F. Raab; 2007
- "Journal of Affective Disorders": Lower Serum Vitamin E Concentrations in Major Depression: Another Marker of Lowered Antioxidant Defenses in That Illness; Michael Maes, et al; 2000
- "Polish Journal of Pharmacology"; Effect of Zinc Supplementation on Antidepressant Therapy in Unipolar Depression: A Preliminary Placebo-Controlled Study; Gabriel Nowak, et al; 2003
- "Obesity Research"; Brain Serotonin, Carbohydrate-Craving, Obesity and Depression; R.J. Wurtman, J.J. Wurtman; 1995
