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10/19/16 at 03:01 PM 0 Comments

These Five Nutrients Have a Profound Impact on Depression

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While you may not be what you eat, what you eat does have an impact on your mental health. Today’s psychiatrists and treatment centers for depression have weighed in on nutrients, and they’ve found a few surprising things. Your daily diet can, in fact, impact your mind’s ability to facilitate depression. More than a few deficiencies, if left unchecked, can also spark prolonged mental issues.

To understand the treatment of depression fully, you’ll need to understand why many treatment centers for depression are altering patient diets, subscribing new meal choices and commenting on food habits. Below, we discuss several nutrients and food components correlated to depression rates.

Vitamin D

Vitamin D is first, as it’s one of the hardest deficiencies to suffer. In fact, bestselling author of Ultramind Solution, Mark Hyman, suggests that vitamin D deficiency is a leading health issue cause. Vitamin D deficiency has tight links with dementia, depression, and even autism. While many of our vitamin D levels drop during winter and fall, we shouldn't neglect proper vitamin D dosage year-round. Ideally, you should have between 5,000 and 10,000 international units of vitamin D, daily. The National Institutes of Health states that today’s healthy adults consume as little as 600 international units per day.


Sometimes, consuming less of something can spike depression. Research on refined carbs has placed a closer eye on sugar—which may contribute to higher depression risks. Today’s studies have suggested that a high-sugar diet increases body and brain inflammation. In particular, a JAMA Psychiatry study has recorded a 30-percent-higher rate of such inflation in clinically depressed patients.

Vitamin B

Vitamin B, like vitamin D, is necessary to mind and body health. In particular, vitamins B-6 and B-12 can directly promote mental health. Capable of reducing the risk of stroke, benefiting skin health and strengthening nails, vitamin B is a go-to, all-around win in the nutrient world. Unfortunately, a 2009 study reveals, over one-fourth of severely depressed older women are B-12 deficient. Make sure you're eating plenty of bananas, seafood, poultry and leafy greens because these foods are abundant in B-6. To get a healthy dose of B-12, you should consume eggs, meat, and milk. On average, adults should consume about 2.4 micrograms of vitamin B-12, daily, to benefit mental health.


For some, iron deficiency occurs a lot. While three percent of men are iron deficient, as high as 20 percent of women are iron deficient. Iron deficiency can directly impact depression, and the deficiency alone will directly cause depression-like symptoms such as irritability, fatigue and brain fog. To get your daily dose of iron, consume between eight and 18 mg of it through fish, poultry, and red meat.


Finally, make sure you’re getting enough zinc in your diet. A good treatment center for depression will promote a well-rounded diet containing plenty of zinc, as the nutrient is crucial to many of the body’s systems. Not only does it activate digestive enzymes, it also prevents food allergies, blocks mood disruptions and controls inflammation. Zinc is similarly responsible for immune system health, and experts believe you should consume about 11 mg of zinc, daily, to promote cognitive health, prevent depression and boost your body’s ability to digest.

In general, it’s best to get the “whole sweep” of much-needed nutrients in entire meals. Take a multivitamin, too, because many diets neglect hard-to-obtain vitamins and minerals. By taking a multivitamin every day, and by eating a well-rounded diet, you'll be able to reduce your risk for depression. Over time, your body and mind will thank you.

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