While it is natural to feel down or sad, prolonged periods of sadness may be an indication of depression. According to the National Institute of Mental Health, nearly 17 percent of the United States Adult population will experience a depressive disorder in their lifetime. It is unclear what actually causes depression, however the University of Maryland Medical Center reports that a number of factors affect the condition, including heredity, chemical changes in the brain, stress, serious medical conditions and nutritional deficiencies. A diet rich in vitamin B-12, vitamin C, vitamin D, magnesium, zinc, iron and potassium may assist in preventing or treating symptoms associated with depression.
Vitamin B-12
Vitamin B-12 is important in the production of chemicals that regulate brain function and keep the nervous system functioning properly. Symptoms of vitamin B-12 deficiency include depression; anxiety and confusion. Deficiency may also lead to mood swings, paranoia and confusion. The Linus Pawling institute estimates that 30 percent of patients hospitalized for depression are vitamin B-12 deficient. The recommended daily allowance of vitamin B-12 is 2.4 mcg per day. Sources include clams, mussels, skim milk, fortified cereals, lean meats and eggs.
Vitamin C
Vitamin C assists in the body's production of serotonin, a chemical produced in the brain known to influence mood and sense of well-being. Symptoms of vitamin C deficiency include fatigue and depression. Consume between 75 and 90 mg of vitamin C each day; it is present in citrus fruit, strawberries, tomatoes, peppers and broccoli.
Vitamin D
Some studies report that vitamin D may be beneficial in preventing depression, especially seasonal affect disorder, or SAD. Most cases of depression caused by SAD are treatable through vitamin D absorption from exposure to sun. The recommended daily dose for adults is between 600 and 800 international units, or IUs. In addition to the sun, food sources of vitamin D include salmon, tuna, fortified dairy products and cereals.
Minerals
Magnesium, iron and potassium assist in preventing or treating depression. Magnesium is active in promoting healthy nerve impulses to the brain, and is found in seeds, nuts, dairy products and apples. Iron deficiency may cause depression, exhaustion and weakness. It is recommended that you consume 8 mg of iron a day from sources such as beef, tuna, nuts and fortified cereals. Potassium is also a mineral associated with depression. Avoid potassium deficiency by consuming the recommended 4,700 mg a day; found in bananas, orange juice, seeds and nuts.
References
- National Institute of Mental Health: Depression
- University of Maryland Medical Center: Depression
- Wall Street Journal: Tired and Confused? Vitamin B-12 May Be Low
- MayoClinic.com:Vitamin B-12 and Depression
- Linus Pauling Institute at Oregon State University: VItamins
- National Institute of Health: Dietary Supplement Fact Sheet: Vitamin D
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