Folate (folic acid) and Vitamin B12: (folate is also known as vitamin B9). Research studies show that a lack of folic acid in the diet could cause depression due to folic acid and Vitamin B12s ability to regulate certain neurotransmitters like serotonin (which helps people achieve inner balance and feel happier), dopamine, and norepinephrine. Multiple case studies have been completed that show that symptoms of depression decreased significantly when folic acid and vitamin B12 were included in the diets of those already dealing with depression.
Sources of Folate:
- Yeast Extract
Some Sources of Vitamin B12:
- Dairy Products
Magnesium is the most powerful relaxation mineral. It is responsible for over three hundred enzyme reactions. It helps with relaxing the muscles, reduces stress and the overall cellular function. So, if your depression is associated with anxiety, including magnesium in your diet can have a calming effect. Magnesium aids nerve and heart function, bone and teeth formation, and metabolism of carbohydrates and proteins
Some Sources of Magnesium:
- Almonds – one of my favorites
- Avocados – another of my favorites
- Bran Cereal
- Nuts (variety)
Omega-3’s: A study published in the Journal of Clinical Psychiatry revealed consumption of omega 3 fatty acids by patients diagnosed with depression significantly lowered their symptoms related to depression. EPA and DHA are types of Omega-3 fatty acids that are thought to act as antidepressants in the brain. In response to increasing rates of suicide in the military, researchers from the National Institutes of Health (NIH) recently found that low blood levels of omega-3’s were widespread and raised suicide risk by as much as 62%. The study was published online in the August 2011 issue of the Journal of Clinical Psychiatry.
Some Sources of Omega-3’s:
- Fish (and fish oil)
- Flaxseed (and flaxseed oil)
- Soybean Oil (and other vegetable oils)
- Winter Squash
- Wheat Germ
Vitamin D: Vitamin D may affect the function of dopamine and norepinephrine, which are monoamine neurotransmitters that are likely involved in depression. In cross-sectional analysis that used baseline data, women with the highest intake of vitamin D and vitamin D from food sources had a significantly lower prevalence of depressive symptoms. . . In women without depressive symptoms at baseline, a higher vitamin D intake from food as associated with a lower risk of depression at year 3.
Some Sources of Vitamin D:
- Orange Juice
So in simple terms, eat up to keep yourselves in a better mood – your husband or significant other will most likely thank me 🙂