10 nutritional deficiencies that cause depression and mood swings and foods to find nutrients

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nutritional deficiencies that cause depression
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It is the most widespread disease in the world and continues to grow even by changing forms. According to the latest estimates by the World Health Organization (OMS), only in 2015 depression affected 350 million people, more than the entire population of the United States or Brazil and Mexico put together.

Among the ten most commonly known food deficiencies that may weaken the function of the brain and memory, as well as aggravate levels of stress and anxiety, vitamins B, amino acids, zinc, magnesium, iodine and iron, as reported. That’s why you need to be careful about your diet without forgetting to set up frequent appointments with your trusted physician.

Omega 3 fatty acids

You can find this substance in fatty fish, egg yolks, flaxseed oil, nuts, and dietary supplements.

Vitamin B

You can find an amazing amount of group B vitamins in seafood, green leafy vegetables, bananas, fortified soy products, bran, and red meat.

Folic acid

On average, adults need at least 400 mcg of folic acid per day, and many doctors have even begun to prescribe a thing called Deplin, a folic acid, to treat depression in their patients.

Foods that include high levels of folic acid are: cooked beans and lentils, spinach, avocado, broccoli and tropical fruits.


It is crucial to the production and function of neurotransmitters, according to dietician and nutritionist Doug Cook.

Excellent sources of zinc include: lean beef, toasted wheat germ, spinach, pumpkin seeds and dark chocolate.


You can find abundant sources of selenium in foods such as sunflower seeds, whole wheat bread, tuna, Brazil nuts, pork, and oysters.


Experts often refer to magnesium as an “antidote to stress”, a powerful mineral that helps the body relax, according to MD Mark Hyman

You can find a wonderful amount of magnesium in soy, lentils, whole grains, low-fat dairy products, and dried fruits.

Vitamin D

We are exposed to lower levels of sunlight during the winter, and, consequently, many have had a mild vitamin deficiency – which has been linked several times to depression, anxiety and seasonal affective disorder.

The National Institutes of Health suggests that, on average, adults should get about 600 IU of vitamin D per day. You can find a good amount of this substance in fatty fish, portobello fungi, cod liver oil, and tofu.


Like selenium, iodine is necessary for proper thyroid function. It helps to strengthen the immune system, brain performance, memory, and regulate body temperature. Above all, nutrition is essential to maintaining mental health. You can find iodine in cheeses, salt enriched with iodine, dried algae, potatoes, blueberries, canned tuna, fish sticks, and shrimp.


About 20 percent of women need iron, and up to 50 percent of all women who are pregnant need more iron in their diet. Iron deficiency can cause red blood cell insufficiency, which can cause anemia, brain fatigue. Large iron sources are mussels, clams, nuts, pumpkin seeds, soy products, chicken liver and dried fruits such as cashew nuts and almonds.

Amino acids

Amino acids are fundamental to maintaining a mental state of mind. Unfortunately, our body cannot produce nine amino acids naturally. Like many other nutrients listed above amino acids help balance neurotransmitters in our brain, and reduce fear, anxiety, panic attacks, and stress.

Good sources of amino acids include eggs, lean meat, dairy products and vegetable protein sources.

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