What Is Depression?
Depression is characterized by several mood-related symptoms that increase a person’s social isolation and decrease active engagement with everyday life. In some cases, affected individuals develop relatively minor forms of these symptoms that only mildly impact their overall quality of life. However, in other cases, intense or persistent forms of these symptoms trigger severe or extreme life disruptions that can lead to the onset of suicidal thoughts or active suicide behaviors. Doctors typically combat the effects of severe forms of depression with the help of medications, psychotherapy, and various types of brain stimulation. Current evidence indicates that specific nutritional steps can support the effectiveness of these treatments.The Effects of Nutrition on Depression
In the 2000s, researchers from several respected institutions established links between depression symptoms and deficiencies in some specific vitamins and minerals. For instance, depression-related symptoms commonly appear in people with an inadequate intake of vitamin B1 (thiamine) or vitamin B5 (pantothenic acid). Deficiencies in vitamin B9 (folic acid) and vitamin B12 (cobalamin) can also produce similar results. In addition, you can develop certain depression-like symptoms as a consequence of long-term vitamin C deficiency or inadequate vitamin D intake. Mineral deficiencies associated with the onset of depression symptoms include an inadequate intake of:- Calcium
- Potassium
- Magnesium
- Zinc
- Manganese
- Iron
Foods That Can Boost Your Mood
Vitamins and Minerals
Vitamins and minerals such as magnesium and iron affect your mood because they affect the production of vital chemicals in your brain called neurotransmitters. You rely on these chemicals—including serotonin, dopamine, glutamine, and norepinephrine—to carry essential signals between the individual cells that form your brain tissues. When you have sufficient supplies of neurotransmitters in circulation, your brain typically works in a smooth, coordinated manner. Generally speaking, you experience this trouble-free activity as a sense of emotional stability and well-being. Conversely, doctors and researchers believe problems with your neurotransmitters can alter your mood and contribute significantly to depression symptoms. In addition to certain vitamins and minerals, proper neurotransmitter production requires the presence of certain substances classified as amino acids; together, these acids form the basis of your body’s internal proteins.Amino Acids
Amino acids are found in several common foods, including:- Bananas
- Poultry
- Soybeans and soy products
- Oats
- Peanut butter
- Nuts
- Milk and other dairy products
