Some Nutritional Deficiencies May Cause Depression

When people have depression, at once family members prefer to take you to a psychiatrist. Sadly, not all depressions need psychiatric treatment. If, the psychiatrist is experienced, then before prescribing any meds, he/ she'll ask you to get some blood tests done, to know if all your parameters are good. Then, only the doctor will decide whether you need psychiatric drugs or something else. Depression can get worse or be triggered due to nutritional deficiency. However nutritional deficiencies and depression act in a vicious cycle. Depressed people often receive less or improper food which leads to malnutrition, which again aggravate depression. Thus, both conditions should be treated simultaneously.

1. Omega-3 Fatty Acids

An Omega-3 unsaturated fat deficiency can cause depression. That shows exactly how much fish, salmon, halibut or flaxseeds and walnuts we have to expend to be at an ideal level. These basic minerals lessen aggravation and take up a basic part in our mental health, particularly memory and disposition. These essential foods reduce inflammation and play a critical role in brain function, especially memory and mood. The body can’t make them, so you need to either eat them or take supplements.  You can find Omega 3 in fatty cold water fish, egg yolks, flax seed oil, walnuts and dietary supplements.

2. Vitamin D

Vitamin D deficiency is a noteworthy problem that specialists and general physicians perceive to be dangerous. This lack has been connected to depression, dementia, autism and mental imbalance. The majority of our Vitamin D levels drop off during the fall and winter months, since daylight is the best source of vitamin D. A  Dr. believes that we should ideally be getting 5,000 to 10,000 IU (international units) a day. However, the experts recommends most healthy adults get only about 600 IUs daily. Vitamin D can be found in fatty fish, like tuna, mackerel, and salmon, beef liver, cheese, egg yoks and cod liver oil.

3. Magnesium

Odds are great that you are magnesium inadequate since a lot of people are. Sugar, phosphoric acid, perpetual anxiety, anti-infection agents and diuretics contain magnesium. Magnesium is infrequently alluded to as the anxiety counteracting agent.
 One-way magnesium counters stress is by binding to and stimulating GABA receptors in the brain.  GABA (gamma-aminobutyric acid) is a primary inhibitory neurotransmitter, one that puts the brakes on brain activity and allows the brain to relax. Hence, magnesium is sometimes referred to as the stress antidote, the “most powerful relaxation mineral that exists,” according to a Dr. It is found in seaweed, greens, almonds, spinach, cashew nuts, black beans, edamame, peanut butter and avocado. The doctor recommends a daily intake of about 400 to 420 milligrams (mg) of magnesium for adult men and 310 to 320 mg for adult women.

4. Vitamin B Complex

B vitamins like vitamin B-6 and vitamin B-12 can provide some incredible health benefits, including reduced stroke risk and healthy skin and nails. On the other hand, a vitamin B deficiency can impact your mental health. More than a quarter of severely depressed older women were deficient in B-12, according to one study.

The best sources of vitamin B-6 are poultry, seafood, bananas, and leafy green vegetables. For vitamin B-6, the doctor recommends a daily intake of 1.7 mg for adult men, and 1.5 mg for adult women. Vitamin B-12 is found in animal foods- greens, bananas, whole grains and red meat (meat, fish, poultry, eggs, and milk) and shellfish, such as clams, mussels, and crab. Most adults should need to consume 2.4 micrograms (mcg) of vitamin B-12 daily, according to the doctors.

5. Folate

The methylation of BH2 into BH4 provides the co-factor necessary to turn tryptophan and tyrosine into the neurotransmitters serotonin and dopamine.  Folate increases levels of BH4 – the cofactor needed to produce dopamine and serotonin. In this way the methylation cycle helps our brain manufacture serotonin. The more BH4 we make the more our brain can convert tryptophan into serotonin. The more serotonin we have means less depression! 
A 2009 study found that supplementing with 800 mcg of folic acid, 500 mcg of vitamin B12 (cyanocobalamin), and only 3mg of vitamin B6 daily for six months improved the general well-being of people with celiac disease, while also helping with anxiety and depression.
There are a number of foods that are a great source of folic acid including leafy green vegetables such as spinach, kale, swiss chard and turnip greens, broccoli, legumes, eggs avocado, lentils, cooked beans and organ meats.
People with a low folate level have only a 7 % response to treatment with antidepressants. Those with high folate levels have a response of 44 percent, according to the Dr. That is why many psychiatrists are now prescribing a folate called Deplin to treat depression and improve the effectiveness of an antidepressant. You need not try the prescription form of Deplin. You could just start taking a folate supplement and see if you get any results. Your daily recommended folate intake depends on your gender, whether you're pregnant or breastfeeding, and age. However, most adults need at least 400 mcg daily.

6. Amino Acids

 Amino acids are significant to keeping up a sound perspective. There are nine amino acids that our bodies can’t create and must be obtained from our diet. Neurotransmitters are synthesized from amino acids obtained from protein foods.
GABA (Gama amino butyric acid) is the major inhibitory neurotransmitter of the brain. It keeps the excitatory system from becoming overactive.  Low levels are associated with substance abuse, anxiety, depression, panic attacks, seizures, and mood swings. Amino acids help adjust the neurotransmitters in our brains, and lessen fear, tension and stress.
Serotonin is key to our feelings of happiness and it helps defend against both anxiety and depression. Hormones and estrogen levels can affect serotonin levels. This may be part of the reason some women have pre-menstrual and menopausal mood problems. Stress can greatly reduce serotonin supplies.
A deficiency in amino acids may cause you to feel sluggish, foggy, unfocused, and depressed.

Sources of amino acids are found in eggs, lean meat, nuts and plant-based protein sources such has beans.

7. Iron

Iron deficiency is pretty common in women, due to loss of blood during periods. About 20 % of women, and 50 percent of pregnant women, have it. Only three % of men are iron deficient. The most common form of anemia — an insufficient number of red blood cells — is caused by iron deficiency.
One psychological symptom of iron deficiency, could be signs of depression. It may not be the sole cause of depression, but it can cause symptoms similar to depression such as a lack of appetite, irritability, extreme fatigue, headaches and mood swings. Anxiety is a psychological issue that can stem from having low iron levels. If you have low iron levels, it could trigger panic symptoms, leading to a panic attack.
Sources of iron include red meat, poultry, eggs, beans, duck, animal proteins,(beef and chicken liver), mussels, shellfish, nuts like cashews and almonds, blackstrap molasses.
Most adults should consume 8 to 18 mg of iron daily, depending on age, gender, and diet, according to the doctors. 

8. Zinc

Zinc is an essential mineral required for modulating the brain and body’s response to stress.   300 or more enzymes in our bodies use zinc as a buddy to help them do their thing, making DNA, protein synthesis, cell division, all hugely important reactions needing zinc. 
In addition to supporting your immune system and bowel movements.It activates our digestive enzymes so that we can break down our food, and works to prevent food allergies (which, in turn, averts depression in some people, since some of our mood disruptions are triggered by food allergies). It also helps our DNA to repair and produce proteins. Finally, zinc helps control inflammation and boosts our immune system. The doctor recommends a daily intake of 11 mg of zinc for adult men and 8 mg for adult women. Zinc additionally balances emotional well-being.
It is crucial in the production and function of neurotransmitters, as indicated by dietician and nutritionists. The highest amount of zinc in the body is found in our brains, particularly in a part of our brain called the hippocampus.
Main sources of zinc are found in meat, poultry, and oysters as well as include, spinach, pumpkin seeds, raisins and dark chocolate.

9. Iodine

Iodine deficiency can be a big problem because iodine is critical for the thyroid to work as it should, and the thyroid affects more than you think: your energy, metabolism, body temperature, growth, immune function, and brain performance (concentration, memory, and more). When it’s not functioning properly, you can feel very depressed, among other things. 
You can discover iodine in crude cheeses, iodine-improved salt, egg yolks, saltwater fish, sea vegetables (kelp, hijiki, dulse, nori (found in sushi)). Or one can take thyroid supplement depending on how low the levels are.

10. Selenium

Doctors and nutritionists know that the trace mineral selenium is required for thyroid hormone production, protection from toxins and mental prosperity. Selenium is key to one of the body’s master antioxidants, glutathione peroxidase. This complex keeps the delicate polyunsaturated acids in our cell membranes from getting oxidized (rancid).
Selenium is utilized in conversion of T4 thyroid hormone to T3, the active form, in the liver. Selenium is used to make antioxidants and detoxify compounds in your body.
You can discover an abundance of selenium in sunflower seeds, Brazil nuts, in whole grains, nuts, organic fruits, and vegetables, animal proteins, and bivalves such as oysters and clams.

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