Depression and stress may arise from a lack of nutrients or cause nutritional deficiencies. Symptoms of depression or anxiety from stress can lead to a loss of appetite. Your moods may also change when you don't get proper nutrition. Knowing what your body needs may improve symptoms. Suffering from prolonged depression or anxiety may require professional therapy and prescription medication, along with an improved diet, to improve your condition.
Mood
Folic acid deficiencies have been associated with depression. Lower levels of folic acid, a B complex vitamin, can cause reduced levels of serotonin in the brain, according to Middle Tennessee State University. Serotonin helps produces calmness and improves mood. Doctors prescribe medications that increase serotonin levels in the brain for depression patients. Dietary sources of folic acid include green vegetables, fruit and liver.
Vitamin Depletion
Deficiencies in other B vitamins and vitamin C can cause fatigue and depression. Stress results in reduced levels of these vitamins. Mood may improve following an increase in these vitamins, according to Holisticonline.com. You can restore these vitamins through supplements or foods. Sources of B vitamins include vegetables, eggs, liver, yeast and seeds. Sources of vitamin C include fruits and vegetables.
Selenium Effect
A lack of selenium can worsen depression and conditions that cause stress by increasing anxiety, irritability and even hostile feelings. Replenishing selenium in the body normalizes moods. You can find the mineral in whole grain foods, such as whole grain breads and cereals, swordfish, tuna, Brazil nuts and sunflower seeds.
Beneficial Fatty Acids
Deficiencies of omega-3 fatty acids may lead to mood swings or depression along with fatigue and poor memory, according to the University of Maryland Medical Center. Rich sources of omega-3s include cold-water fish such as tuna, salmon, sardines, mackerel, halibut and herring. Flaxseeds, soybeans, walnuts and flaxseed, canola, soybean and walnut oils contain omega-3 fatty acids. Omega-3s may also improve your cholesterol profile and reduce the risk of heart disease.
Carbohydrates and Protein
A lack of carbohydrates may be linked to stress. Carbohydrate-rich meals may increase serotonin levels to create a calming effect and relieve anxiety caused by stress. A diet that includes potatoes, rice and whole grain breads, cereals and pastas may increase serotonin levels. Simple carbohydrates, such as candy and sweets, may provide only a temporary lift in mood. Protein foods provide energy to combat the fatigue associated with stress and depression. Try to eat low-fat varieties such as lean meat, skinless poultry, fish and low-fat or fat-free dairy products. Too much saturated fat in your protein foods may increase fatigue and worsen symptoms of anxiety and depression.
