Running Low on These Nutrients Could Trigger a Mood Disorder
There’s little question that your emotions are influenced by what you eat. “Brain health and our mental health depend on certain key nutrients, like B12 and omega-3 fats,” says clinical psychiatrist Drew Ramsey, MD. “Eating an American/Western diet almost doubles the risk of depression in large research trials, while a more traditional or Mediterranean pattern cuts the risk of clinical depression by 40-50 percent.” Indeed, an article in the Indian Journal of Psychiatry suggests nutrition can play a crucial part in the severity and duration of depression: “Nutritional factors are intertwined with human cognition, behavior, and emotions.” Getting enough of these key nutrients from your diet could prevent you from developing a mood disorder.
Zinc
This important mineral helps your body’s immune system fight viruses and bacteria, according to the National Institutes of Health (NIH) Office of Dietary Supplements. But it also impacts mental health. “Zinc has been used as a treatment for mood disorders, specifically depression and anxiety,” says Torey Armul, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics. Recommended daily intake is 9 mg for women and 11 mg for men, says Armul, who adds that good sources of zinc include oysters, red meat, poultry, beans, whole grains, and fortified cereals. Also make sure you’re eating these foods proven to put you in a good mood.
Omega-3 fatty acids
Omega-3’s are important to your immune system, endocrine system, lungs, heart, and blood vessels, according to the NIH. In addition, omega-3 fats are linked to improved mood and brain function, Armul points out. “The body can’t make omega-3 fats on its own, so it must get them through diet. Unfortunately, most diets are severely lacking in this healthy fat,” Armul says, adding that women should aim for 1.1 grams per day, and men should try for 1.6. Good sources are salmon, tuna, flaxseeds, chia seeds, walnuts, and canola oil.
Vitamin D
You really need to know the symptoms of vitamin D deficiency, because falling short on this crucial nutrient is hard on your body and mind, potentially contributing to a mood disorder. Research has identified vitamin D receptors on cells in brain regions associated with depression, writes James M. Greenblatt, MD in Psychology Today, adding that studies also suggest the depressive symptoms of seasonal affective disorder (SAD) could be due to dipping levels of vitamin D. He points to various studies supporting the link between mental illness and D deficiency, including research from the Netherlands that found low D levels correlated with depression symptoms in adults. The body makes vitamin D when exposed to sunlight, according to the NIH, but this nutrient could also be consumed through supplements and foods like fatty fish and fortified dairy. The recommended daily amount varies by age, with infants 12 months old and younger needing 400 IU, and adults 19-70 years old needing 600 IU.