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Nutritional Considerations for Chronic Depression

A healthy balance of vitamins and minerals benefits mood-enhancing chemicals in the brain and supports the proper function of the nervous system. Yet, a significant deficit in vitamins and minerals can throw the body off balance. The body's energy level will decrease, and processes and functions will fail to operate properly, leaving the body in a depressed state.

  1. Vitamins

    • Vitamins B, C, and D have important roles in keeping depression at bay. Vitamin B-complex supports the breakdown of carbohydrate, fat and amino acids. It's also a vital player in the proper function of the nervous system. A deficiency in vitamin B can bring on mood changes such as depression, irritability, anxiety, memory loss, fatigue, insomnia, paranoia and even delusions. Any loss of nutrients to the nervous system directly influences the brain's ability to function. Vitamin C supports the body's ability to absorb iron the body needs. Decreased levels of vitamin C can cause weakness, apathy, fatigue and depression. People low in vitamin D tend to show more symptoms of depression. Vitamin D and vitamin C are fundamental in the production of serotonin in the brain. An imbalance of serotonin influences brain cells related to mood, appetite, sexual desire, sleep and some social behavior.

    Sources of Vitamins

    • Good sources of vitamins to relieve chronic depression include cod liver oil, wild salmon, sunshine, organic egg yolk, brown rice, oats, beef liver, whole grains, strawberries, oranges, grapefruits, brussels sprouts, collard greens, cabbage, broccoli, cantaloupe and tomatoes.

    Minerals

    • Minerals have just as much of an important role in staving off depression as vitamins. A drop in calcium levels will affect the nervous system's ability to communicate effectively with the brain. Magnesium is a good source for preventing and treating depression. Like calcium, magnesium also has a role to play in the processes of the nervous system. Iron supports the making of red blood cells and oxygen being carried to cells. A decrease in iron contributes to symptoms closely related to depression such as fatigue, weakness, trouble sleeping, low blood pressure and loss of appetite.

    Sources of Minerals

    • Rich sources of minerals for chronic depression include brown rice, lima beans, spinach, raw almonds, avocados, broccoli, kale, bok choy, red beans, pinto beans, sesame seeds, organic unpasteurized dairy, canned sardines and wild salmon.

    Amino Acids

    • Amino acids are beneficial for emotional health and a healthy nervous system. Some amino acids have features similar to neurotransmitters. A deficiency of these building blocks of protein can prevent the transmission of signals to the brain and other nerve cells.

      Good sources of amino acids to combat depression include chocolate, coconut, parsley, rice, wheat, rye, white flour, mushrooms, peanuts, milk and onions.

    Omega-3 Fatty Acids

    • Omega-3 fatty acids can help with depression. Foods abundant in omega-3 fatty acids include cod liver oil, soft-boiled eggs, walnuts, flaxseeds, wild salmon, sardines, broccoli, kale, chicken, turkey and lamb.

    Drinks

    • Fluids that provide nutrition to relieve and prevent chronic depression include fresh grapefruit, lemon and orange juices; herbal teas such as peppermint, lemon and ginger; and mineral water.

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