Vitamins And Minerals That Fight Depression

Depression can be difficult to treat when it is chronic or if the person is already taking other medicines. However, you can fight early depression with vitamins and minerals, that is, when you begin to feel that discouragement, anxiety, or other negative emotional state.

Vitamin C fights depression

Vitamin C is an essential component of a strong immune system. It also helps the nervous system, as a lack of vitamin C can cause fatigue and sadness. Deficiency of this vitamin does not directly affect your health, but in the long run it can lead to depression.

It is good to consume vitamin C during periods of physical and mental stress, as it prevents the onset of negative emotions.

The best way to give the body the required dose of vitamin C is to eat citrus fruits. Make sure they are environmentally friendly. You can even consume the peel, as it has beneficial properties.

Foods rich in vitamin C:

• Guava
• cranberry
• Kiwi
• Raspberry
• Red bell peppers
• Broccoli
• Spinach

Vitamin B6

Vitamin B6 or pyridoxine is responsible for controlling symptoms such as anxiety and depression. Deficiency of this vitamin can cause irritability, and when you reintroduce it into your diet you will be amazed at how good you will feel.

Vitamin B6 is found in the following foods:

• Chicken meat
• Over
• bananas
• Potatoes
• Beans
• Whole grains

The best way to get your daily dose of vitamin B6 is to add a little brown rice or oats to your diet as a substitute for bread.

Vitamins and minerals for depression – folic acid

Numerous studies have shown the link between depression and vitamin B9 deficiency, also known as folic acid. According to research, low levels of folic acid can lead to decreased serotonin production, an essential element for preventing depression.

This nutrient is also very important in combating stress and overcoming periods of sadness, conditions that can cause more serious illnesses if not treated in time.

Foods rich in folic acid include:

• Beef, chicken or turkey liver
• Green leafy vegetables

• asparagus
• Cantaloupe
• Avocado
• Oranges
• Bananas

Vitamins and minerals for depression – zinc

It has recently been discovered that zinc is an important neurotransmitter for the nervous system, and zinc deficiency is associated with depression, fatigue and other disorders. 

Symptoms of zinc deficiency include: loss of appetite, hair loss and a weakened immune system.

A high intake of zinc is recommended especially if depression is related to the onset of menopause, as this mineral regulates hormonal changes in the body.

The foods richest in zinc are:

• shellfish
• fish
• Meat
• Walnuts
• Pumpkin seeds
• Sesame seeds
• Wheat germ
• Whole grains

Vitamins and minerals for depression – magnesium

Magnesium is an essential element for physical and mental health. It helps regulate the nervous system and prevents insomnia, anxiety, hyperactivity, anxiety, panic attacks, phobias, stress and depression.

Unfortunately, the agricultural practices applied in the cultivation of commercially available products lead to a decrease in the amount of magnesium in food, which means that, in reality, we consume a smaller amount of magnesium than the body needs.

Magnesium-rich foods are:

• shellfish
• Milk and cheese
• Caviar
• Red meat
• Pumpkin seeds
• Amaranth
• Quinoa
• Green leafy vegetables
• Cactus opuntia

We recommend that you use a magnesium supplement under your doctor’s guidance.  But you should know that there is no risk of overdose. If you exceed the amount needed by your body, the excess will simply be eliminated without any side effects.