Do consuming certain foods lift your mood? There is some truth to that. It’s perfectly fine to indulge in your favorite foods to restore a fallen mood.
However, don’t forget about your nutritional needs. Meeting nutritional requirements, including vitamins and minerals, is not just about maintaining physical health. It’s also a vital effort to maintain mental health, especially for those diagnosed with depression.
Is there a connection between a healthy diet and depression treatment?
Although there isn’t a specific diet for treating depression, consuming certain foods in the right portions can support depression treatment.
Consulting a psychologist or psychiatrist is essential to establish a diagnosis and determine the necessary treatment and care. During consultations and therapy, patients are usually advised to adopt a healthy lifestyle. Changing eating habits, as well as exercising and sleeping regularly, is crucial for those with depression.
The connection between poor eating habits and mental disorders has yet to be established as a cause-and-effect relationship. However, research suggests that depression recovery can be supported by the discipline of consuming a balanced diet.
What nutrients play a role in treating depression?
- Vitamin B9 and Vitamin B12
Vitamin B9 can be obtained from seafood, leafy vegetables, and legumes. Vitamin B12 can be found in eggs, meat, oysters, milk, grains, and fish. These two vitamins are believed to protect and maintain the health of the brain’s nervous system, helping to reduce symptoms of depression and other mental disorders.
- Vitamin C
Vitamin C, which can be found in kiwi, oranges, grapes, melons, strawberries, broccoli, bell peppers, potatoes, or tomatoes, plays an essential role not only in maintaining physical endurance but also in mental health. Vitamin C helps manage depression symptoms such as anger and confusion. Besides fresh fruits and vegetables, vitamin C can also be obtained from supplements.
- Vitamin D
Vitamin D not only supports bone health and immune system function but also helps control depression symptoms.
Vitamin D can be obtained from sunlight exposure. However, consuming foods and supplements rich in vitamin D is also important. Try consuming fatty fish like salmon and tuna, beef liver, eggs, shrimp, mushrooms, and dairy products.
- Antioxidants
Foods rich in antioxidants like dark chocolate, berries, leafy vegetables, and apples not only fight free radicals that cause premature aging but also help address mental disorders such as stress, anxiety, and depression.
- Selenium
Increasing selenium intake can improve mood and reduce symptoms of anxiety disorders. From here, depression symptoms can be controlled. Foods rich in selenium include grains, seafood, and liver. The good news is selenium can also be obtained from supplements.
- Omega-3 Fatty Acids
Research shows that omega-3 fatty acids, found in foods and supplements, can help address mental disorders, including depression and anxiety.
Omega-3 fatty acids are claimed to be effective in reducing mood swings, improving brain function, and protecting nerve cells. Omega-3 can be found in salmon, sardines, and nuts. Additionally, this nutrient can be obtained from supplements containing omega-3.
Magnesium needs can be met by consuming leafy vegetables, nuts, and seeds. Some studies show a link between magnesium deficiency and mental disorders, including depression.
In addition to the seven nutrients above, depression treatment can be supported by ensuring adequate intake of protein, zinc, calcium, and iron. Herbal ingredients such as St. John’s wort, S-adenosyl-L-methionine (SAMe), and saffron are also believed to alleviate depression symptoms.
Disclaimer:
The information provided in this article is for general informational purposes only and should not be considered as medical advice. While certain foods and nutrients may play a role in supporting mental health, it is important to consult with a healthcare professional, such as a doctor, psychologist, or psychiatrist, for proper diagnosis and treatment of depression or any mental health condition. Always seek professional medical advice before making changes to your diet, lifestyle, or treatment plan. The author and publisher are not responsible for any actions taken based on the information provided in this article.
No Comments