Depression, also called "major depressive disorder" or "clinical depression" is an illness that affects your body and mind, according to the Mayo Clinic. Symptoms associated with depression may include a reduction in energy production or the feeling weak and tired daily. To help combat these conditions and depression, consider supplementing your diet with various nutrients, found in many different nutritious foods, which are all effective in treating depression.
Vitamin B-1
Vitamin B-1, also known as thiamine, is part of the B vitamin group. B vitamins help to convert food into energy. According to the University of Maryland Medical Center, vitamin B-1 is often called the "anti-stress" vitamin as it can help to provide relief to stressful and depressed-related feelings. Vitamin B-1 does this by helping your body to fully deal with stress or depression while also improving the strength of your immune system. Good sources of vitamin B-1 include enriched rice, yeast, bran, wheat germ and organ meats.
Vitamin C
Vitamin C is an antioxidant, aiding in the prevention of free radical damage. Vitamin C is needed for the synthesis of carnitine. According to the Vitamin & Nutrition Center, carnitine is a small molecule that is required to transfer excess fat and proteins to the mitochondria, which then converts properties into energy. MedlinePlus notes that vitamin C is water-soluble and your body does not produce it on its own. Therefore, it's important to have an adequate supply of it in your diet. Foods rich in vitamin C include pineapples, squash, broccoli, cantaloupe, mango and oranges.
Vitamin B-6
Vitamin B-6, or pyridoxine, is a B vitamin, important for aiding in the transfer of carbohydrates into glucose, so that your body can manufacture energy. Vitamin B-6 is important for the production of several hormones such as serotonin, which influences your moods. According to the University of Maryland Medical Center, as vitamin B-6 is involved in serotonin production and that low levels of serotonin in the body is related to the depression. Vitamin B-6 is found in foods like spinach, turkey, sunflower seeds, tuna and brown rice.
Vitamin B-12
Vitamin B-12, also known as cobalamin, is yet another B vitamin and is essential for assisting in the conversion of consumed foods into energy. The Vitamin & Nutrition Center reports that vitamin B-12 is important for the production of energy, as it is involved in numerous biochemical reactions that turn proteins and fat into energy. According to the Linus Pauling Institute, individuals with low intake of vitamin B-12 may suffer from depression. Vitamin B-12 is found in foods like fish, eggs, liver and beef.
References
- Mayo Clinic: Depression (major depression)
- University of Maryland Medical Center: Vitamin B6 (Pyridoxine)
- University of Maryland Medical Center: Vitamin B3 (Niacin)
- Vitamin & Nutrition Center: Can Vitamins Give Me More Energy?
- University of Maryland Medical Center: Vitamin B12 (cobalamin)
- University of Maryland Medical Center: Vitamin B1 (thiamine)
