Depression is a mood condition that affects about 18 million people in the United States each year, according to the University of Maryland Medical Center. The effects of depression may last for as few as two weeks, although chronic depression may last for two years or longer. This condition is characterized by sleep disturbances, feelings of hopelessness or worthlessness, fatigue, loss of interest in daily activities and appetite changes. Certain nutrient deficiencies may increase your risk of developing depression.
Vitamin C
Vitamin C is a water-soluble vitamin, which means that your body does not store it. You must obtain vitamin C from supplements or food sources. Although vitamin C is best known as an immune system enhancer, it may also help regulate mood. A deficiency of this vitamin is linked to depression, according to Phyllis Balch, author of "Prescription for Nutritional Healing." Boost your intake of natural vitamin C by consuming citrus fruits, broccoli, mangoes, spinach, alfalfa sprouts, strawberries and avocados.
Vitamin B-12
Vitamin B-12, also called cobalamin, is essential for brain and nervous system function. This vitamin may help stimulate the production of neurotransmitter chemicals that may alleviate depression symptoms, according to MayoClinic.com. Although vitamin B-12 deficiency is closely linked to depression, researchers are not clear if deficiency causes depression, or if poor eating habits caused by depressive symptoms create vitamin B-12 deficiency. Meats, eggs and dairy products are abundant sources of this vitamin. If you are a vegetarian or vegan, consider taking a vitamin B-12 supplement -- this vitamin is not reliably available in plant foods.
Zinc
Zinc is a trace mineral required by your body for synthesis of proteins in foods, according to Balch. It improves wound healing and aids in the absorption of calcium, a mineral necessary for bone health and mood regulation. Zinc deficiencies are common in people with depression and may increase your risk of developing this condition. Boost your zinc intake by adding foods to your diet, such as lentils, chickpeas, lima beans, eggs, pumpkin seeds, soybeans, kelp and sunflower seeds.
References
- University of Maryland Medical Center: Depression
- "Prescription for Nutritional Healing"; Phyllis A. Balch, C.N.C.; 2010
- MayoClinic.com: Vitamin B-12 and Depression
