A healthy diet does more than just help prevent physical diseases such as cancer and heart disease. According to Joel Fuhrman, M.D., author of "Eat to Live," fatigue, anxiety and allergies are related to improper diet, as is depression. An improper diet can be deficient in key nutrients, including vitamins D and B, which can negatively impact your mood.
Symptoms
Most of us experience mood changes from time to time, and feeling sad or down can be a normal part of coping with life's difficulties. However, a persistent sad mood, lasting two weeks or more, raises suspicion for clinical depression. According to the "Diagnostic and Statistical Manual of Mental Disorders DSM-IV-TR" depression includes symptoms such as sadness and diminished interest in pleasurable activities, and may involve weight and sleep changes, as well as diminished concentration and fatigue.
B Vitamins
While depression has many causes, diet seems to play a part. Specifically, deficiencies in the B vitamins, such as vitamin B-6, folate and vitamin B-12 may be linked to depression, according to MayoClinic.com. These vitamins help your body produce brain chemicals that influence mood; assuring you meet your daily intake is important. Folic acid and vitamin B-6 are found in leafy green vegetables such as spinach. Animal products such as seafood, beef and eggs contain B-12.
Vitamin D
Vitamin D maintains calcium balance and contributes to healthy bones. Vitamin D deficiency may be linked to depression, according to the website The Vitamin D Council, which notes that vitamin D affects brain chemicals linked to depression. However, further research to the suspected link between vitamin D and mood disorders is needed. Sources of vitamin D include fortified foods, such as cereals and milk, as well as fish. In addition, your body can produce vitamin D on exposure to sunlight.
Omega-3
Omega-3 is a type of fatty acid found in foods such as flaxseed, walnuts, fatty fish and leafy green vegetables. Because your body cannot synthesize omega-3, you must get it from your food. Although not a vitamin, omega-3 deserves special mention, as deficiency produces symptoms including depression, according to the University of Maryland Medical Center. The Institute of Medicine recommends adults eat 1 to 2 g of omega-3 daily. Children require slightly less.
References
- "Eat to Live"; Joel Fuhrman, M.D.; 2005
- "Diagnostic and Statistical Manual of Mental Disorders DSM-IV-TR Fourth Edition"; American Psychiatric Association; 200
- MayoClinic.com: Vitamin B-12 and Depression: Are They Related?
- Vitamin D Council: Vitamin D and Depression
- University of Maryland Medical Center: Omega-3 Fatty Acids
- Institutes of Medicine: Dietary Reference Intakes: Macronutrients
