Healthy-Holistic-Living published this great article — 10 Nutritional Deficiencies That Cause Depression and Mood Disorders.
In addition to the this list, recent studies have shown a correlation between a diet containing gluten and depression. The hypothesis is that gluten causes a decrease in serotonin — the don’t-worry-be-happy neurotransmitter in the brain, a decrease of which leads to anxiety and depression. Another reason that gluten may just be EVIL. Big bummer, right? Not really. Now that we know what the common deficiencies are, we can use food to fight back.
Here are the nutritional deficiencies listed in the article. I’ve added foods that you can use to fight back.
#1: Healthy food vs Junk Food Diet. This is a catch-all, duh-don’t-eat-bad-for-you-food category rather than a specific nutrient deficiency. Basically, avoid fast food and packaged food, especially those containing trans-fats and high fructose corn syrup. These are addictive drugs. Keep to the outside aisles of the grocery stores — shop veggies, fruit, seafood, meat, eggs. Greens Powder is a great supplement that can be beneficial when included in an already-healthy diet.
#2: Omega-3 Fatty Acids for brain function and decrease in inflammation and pain. Chia seeds, Atlantic salmon, broccoli, herring, trout, spinach.
#3: Vitamin D to absorb calcium for bone growth. Some studies have found a correlation between Vitamin D deficiency and depression, especially seasonal depression. Sunlight is your best bet. Salmon, tuna, mackrerel, and fish liver oil have the highest concentration as far as food. Small amounts are found in beef liver and egg yolks.
- Thiamin to regulate appetite and support metabolism. Pork, ham, dark green leafy vegetables, green pea, lentils, almonds, pecans.
- Riboflavin for healthy skin. Asparagus, spinach, chicken, fish, eggs.
- Niacin for healthy nerve function, support for cardiovascular system and aids in energy production. Chicken, turkey, salmon, tuna.
- B6 helps the nervous system by aiding in neurotransmitter synthesis. It’s also needed for healthy skin, hair, eyes and liver. B6 foods include poultry, seafood, bananas, leafy green vegetables and potatoes.
- B12 helps prevent megaloblastic anemia that makes people tired and weak, and also keeps nerve and blood cells healthy. B12 foods are clams, mussels, crab, fish, and beef.
- Biotin for a healthy metabolism. Liver, egg yolks, salmon, pork, avocado.
- Pantothenic acid for enzyme function. Lentils, split peas, sweet potatoes, mushrooms, broccoli.
- Zinc for a healthy immune system and to help the body protect the gut from damage. Oysters, red meat, poultry, beans, pumpkin seeds, crab, lobster.
- Folate for red blood cell health and nervous system function, and to support serotonin regulation. Spinach, turnip greens, black eyed peas, asparagus, brussels sprouts, avocado.
- Chromium to metabolize food by keeping insulin regulated. Broccoli, grapes, potatoes, turkey.
- Iron aids in transporting oxygen to supporting energy levels and aids muscle strength. Low levels can lead to fatigue and depression. Red meat, lentils, dark turkey meat.
#9: Iodine keeps the thyroid functioning to regulate growth and metabolism. Use iodized table salt.