While certain nutrient deficiencies can lead to depression, it's important to note that depression is a complex condition with multiple leading factors, and nutrient deficiencies are just one possible factor. Here are five nutrients that are linked to depression, and some foods to lift your mood!:
Studies show that low levels of vitamin D are has a higher risk of depression. Vitamin D is produced by your body when your skin is exposed to sunlight. I guess that's why I get a happy feeling when I'm out in the sunshine.
Sources of food that lift your mood:
fatty fish (such as salmon, tuna, and mackerel), egg yolks, fortified milk, orange juice, and some types of mushrooms.
I personally take these drops of vitamin D
Omega-3 fatty acids
Omega-3s are important for your brain function and can reduce the risk of depression. Foods rich in omega-3s include fatty fish like salmon and sardines, as well as nuts and seeds.
Low levels of certain B vitamins, such as folate and B12, can cause depression. These vitamins are important for your brain function and mood regulation. Here are the food sources that will help lift your mood:
- Folate: leafy green vegetables (such as spinach and kale), legumes (such as lentils and beans), asparagus, and fortified grains.
- Vitamin B12: animal products (such as meat, fish, poultry, eggs, and dairy products) and fortified plant-based milk.
- Other B vitamins (such as thiamin, riboflavin, and niacin): whole grains (such as brown rice, quinoa, and whole-wheat bread), dairy products, legumes, and leafy green vegetables.
Magnesium is a mineral that plays a role in many functions, including mood regulation. Low levels of magnesium can increase the risk of depression.
nuts and seeds (such as almonds, cashews, and pumpkin seeds), whole grains (such as brown rice and oatmeal), legumes, and leafy green vegetables. are some of the foods that lift your mood that contains magnesium. I also like this Magnesium supplement.
is an essential mineral that is important for your brain function and the immune system. Low levels of zinc may lead to depression.
Food sources to boost your mood, which include zinc, are oysters, beef, chicken, beans, nuts (such as cashews and almonds), and whole grains.
Now tell me, how are you going to prepare a meal for your dinner that will boost your happiness? Just comment below.
If you would like to learn more about nutrients and supplements, don’t miss out on our special offer on our “A to Z Guide to the Most Essential Supplements” which outlines everything in one place, from what supplements, to a chart of symptoms, to when to best to take your supplements and why.
It’s important to note that simply supplementing with these nutrients may not necessarily treat or prevent depression. It's always best to speak with your healthcare professional if you are experiencing symptoms of depression.