Depression is a condition of the brain and nervous system defined as a feeling of exaggerated sadness coupled with pessimism. Major depression is more than a change in emotions; it is a medical illness with physical symptoms such as disturbed sleep, loss of appetite, change in weight, slowness, decreased energy and difficulty focusing. Medical, biological and physiological factors are all at work in major depression. Bananas are a natural source of vitamins B1, B2, B3, B6, vitamin C and minerals. Doctors find these vitamins to be of valuable assistance in preventing and treating central nervous system disorders. Adding bananas to the diet can help alleviate mood disorders and depression.
Nutrition and Depression
Depression, mood swings, nervous irritability, confusion, dizziness and poor mental health in general are associated with B vitamin deficiencies. According to "Biological Psychiatry," antidepressant medications cannot work on a "nutrient deficient brain." Hence, adding dietary sources of B vitamin like bananas or supplementing diets with B vitamins can help. However, people with serious or chronic medical depression should consult their medical professionals before taking vitamin supplements.
Vitamin B6
Vitamin B6, also known as pyridoxine, acts as a primary co-enzyme for metabolizing protein and amino acids. B6 is essential for the synthesis of good mood neurotransmitters, serotonin, norepinephrine and GABA. B6 helps convert tryptophan, an amino acid present in bananas, to serotonin. One 8-inch banana contains 1 mg of vitamin B6.
Folic Acid
Folate is essential for normal central nervous system function and may modulate mood through several mechanisms. The "Journal of Human Nutrition and Dietetics" notes that vitamins B6, folate and B12 work in concert to lower blood levels of homocysteine, an amino acid that is a risk factor for major depressive disorders. A deficiency of B12 or folic acid can lead to neurological or psychiatric disease. One 8-inch banana provides about 27 mcg of folic acid.
Vitamin C
The brain is a major consumer of oxygen and therefore the neuron cell membranes are susceptible to damage due to oxidation. Damage to the neuron cell membranes in turn affects the transport of neurotransmitters and causes cerebrovascular changes. Vitamin C is a potent antioxidant that can be effective in slowing down the progression of such vascular changes, and thus may help to prevent or reduce the severity of depressive disorders. An 8-inch banana provides 10 mg of vitamin C.
Recommended Daily Intake
A daily breakfast of one large banana with a glass of milk provides vitamins C, B2, B3, B6 and folic acid from the banana and vitamin B12 from the milk. Other options are a banana milk shake or cereal with milk and one banana. Consuming two to three bananas daily can keep you relaxed and much happier throughout the day.
References
- ''Discovering Nutrition''; Paul M. Insel, R. Elaine Turner, Don Ross; 2006
- ''Nutritive Value of Foods''; Susan E. Gebhardt, Ruth H. Matthews; 1994
- SpectraCell Laboratories: Nutrition and Depression: Implications for Improving Mental Health Among Childbearing-Aged Women
- ''Problem-oriented Medical Diagnosis''; Henry Harold Friedman; 2001
- ''The Depression Answer Book''; Wes Burgess, M.D., Ph.D.; 2009
- Wiley Online Library: Association Between Folate, Vitamin B6 and Vitamin B12 Intake and Depression in the SUN Cohort Study
