It is normal for us to feel down or awful at some points in our life. But feeling so awful, restless or hopeless regularly is never normal and there are many reasons that can be behind this feeling. One of these several reasons that can cause you to feel miserable and depressed can be nutritional deficiencies.
There are many kinds of nutritional deficiencies that can cause depression, so you need to work with an integrative health physician to know where your nutrition levels are and then you can work on solving the problem. In this article, we share some kinds of nutritional deficiencies that can lead to depression.
1. Omega-3 fatty acids: we all know how much omega-3 fatty acids can lower bad cholesterol levels but they also are important for the development and functioning of the central nervous system, including memory and mood. To get more omega-3 fatty acids in your diet, consume more flax seeds, fish oils, and walnuts. Consume fish fillets high in omega-3 fatty acids–like salmon, tuna, and halibut. You can also take an omega-3 fatty acid supplement in pill form, after consulting your doctor.
2. Vitamin D: Vitamin D is important in helping the serotonin production, the brain hormone linked to mood elevation and happiness. Having an insufficient level of vitamin D can be linked to depression. Also, vitamin D is vital for the immune system and bone health. To help your body make vitamin D, you need to spend some time in the sun. Or, you can take a vitamin D supplement, after consulting your doctor.
3. Magnesium: Magnesium deficiency is one of the common nutrients deficiencies that many people are suffering from and it can lead to depression. Magnesium helps activate enzymes needed for serotonin and dopamine production. Moreover, it is important for our bone health and it also lowers blood pressure. To increase your magnesium levels, you should eat foods that are rich in magnesium such as seaweed, greens, soy milk, tofu, pumpkin seeds, and bananas. Also, avoid excessive intake of alcohol, salt, coffee, sugar, and soda, all of which can lower your magnesium level.
4. Iron: Iron is another important nutrient, the deficiency of which affects about one in five women. Moreover, iron deficiency leads to an insufficient number of red blood cells, which can cause symptoms of depression like fatigue, brain fog, loss of appetite and irritability. To boost your iron levels, eat red meat, fish, beans, spinach, pumpkin seeds, and eggs.