Lack Of 6 Nutrients Can Lead To Depression

Did you know that a lack of certain nutrients can cause emotional disturbances or even depression? Improve your diet to optimize your state of mind!

Depression is a mental disorder that manifests itself in a depressed mood, loss of interest, listlessness, sadness, irritability as well as physical symptoms.

It is a very widespread problem that  is particularly common in industrialized countries.

Until a few decades ago it was believed that depression could only occur as a result of certain emotional states.

Today we know, however,  that this can be traced back to changes in brain chemistry,  which can be caused by a wide variety of factors.

Environmental conditions, hormonal changes or genetic predisposition can be the causes of depression, for example.

In addition, it was found that eating habits also play an important role:  if there is  a lack of nutrients, the risk of developing depression is far greater.

So it is important to improve your diet and include foods that are nutritionally high and combat this widespread problem.

Then you will find more information about 6 nutrients that can lead to depression when deficient. Discover them!

1. Omega-3 fatty acids and depression

Foods rich in omega-3 fatty acids have numerous benefits for both physical and mental health.

They play an important role in the  development and functionality of the central nervous system,  as they regulate its functions and also inflammatory processes.

Omega 3 is also very important for the release of certain chemical substances in the brain. It is also helpful in preventing premature aging processes.

Omega 3 is also recommended in the treatment of depression  because it stimulates serotonin production and reduces cortisol. 

Omega 3 is also found in the following foods:

• Fat fish
• Seeds and dried fruits
• legumes
• Eggs
• vegetables

2. Vitamin D

The lack of vitamin D not only increases the risk of bone and joint problems ,  but can also lead to depression and dementia!

This vitamin is essential for the release of serotonin. It is a neurotransmitter that has been associated with a happy mood and happiness.

The correct intake of vitamin D therefore reduces the risk of emotional imbalance  and at the same time strengthens the immune system.

Sunlight is the most important source of vitamin D, but the following foods also contain this vitamin:

• Oily fish
• Cod liver oil
• Fortified cereals and soy products
• Dairy products
• Eggs
• Mushrooms

3. zinc

Zinc is another nutrient that plays an important role in regulating emotions. This is because neural functions and the activity of the nervous system are stimulated.

Zinc also supports the production of neurotransmitters that  are responsible for well-being.

In addition, this mineral is required for over 250 independent biochemical processes that are related to the most important organs.

The following foods contain zinc:

• Red meat
• Eggs
• seafood
• legumes
• nuts
• Seeds
• Whole grain cereals
• organic dairy products

4. Selenium

This nutrient is essential for good cognitive performance and control of the state of mind.

Selenium plays a fundamental role in the regulation of the thyroid gland  and is therefore also of great importance for mental health.

It has an antioxidant and regenerative effect and is  therefore very useful in the prevention and treatment of depressive disorders.

Selenium can be found in the following foods:

• lean meat
• oily fish
• Beans and peas
• Eggs
• seafood

5. Magnesium

In addition, magnesium is unfortunately only absorbed with difficulty by the body.  It is believed that many physical and mental disorders can be traced back to a magnesium deficiency.

Magnesium plays an important role in the treatment of depression,  not only because it promotes serotonin and dopamine production, but  also because it can also reduce cortisol levels at the same time.

Eat more foods with magnesium:

• Seaweed
• Almonds
• avocado
• Bananas
• Beans
• Pumpkin seeds
• Whole grain cereals
• bran
• green leafy vegetables

6. Iron

The lack of iron is one of the main reasons for anemia, exhaustion and depressive disorders.

This mineral is  fundamental in development and for cognitive and sensory-motor performance.

When there is an iron deficiency, the number of red blood cells is insufficient. This impairs the oxygen supply to the cells and at the same time leads to an emotional imbalance, fatigue and mental confusion.

You can eat the following foods to prevent iron deficiency:

• Red meat
• beetroot
• oily fish
• Oatmeal
• Spinach and green vegetables
• Pomegranates
• Eggs
• Beans
• Peanut butter

The elimination of nutritional deficiencies is fundamental in the prevention and treatment of depression and depressed moods.

But of course  other aspects also have to be taken into account!  You have to get to the bottom of the causes and then take appropriate measures. Let your doctor examine you and advise you!