Depression is an increasingly common case nowadays, yet is poorly understood. It is a condition that is felt intensely by the sufferer, but it seems invisible to the outer world. As per a report in 2017 by the WHO (World Health Organization) over 5 Crore people suffer from depression in India.
Delhi’s top Nutritionist Avni Kaul says some of the potential symptoms of depression are lack of sleep, forgetting things and overeating.
It is true that modification in lifestyle, proper diet, and medicines play a critical role in countering depression.
Nutritionist and dietitian Avni Kaul shares some essential nutrients that help you counter depression.
Selenium
Selenium is known for reducing symptoms of depression in various people. Low selenium levels have often been linked to poor moods.
Selenium is found in supplement form and in a variety of foods, such as whole grains, Brazil nuts, mushrooms, and beans.
Omega 3 Fatty Acids
Omega 3 has the ability to travel through the brain cell membrane and they can interact with mood-related molecules inside the brain. They also contain anti-inflammatory properties that help relieve depression. Chia seeds, walnuts, tuna, and sardines are rich sources of omega-3 fatty acids.
Zinc
Zinc helps the body recognize the taste, enhance the immune the system, and also influence depression. Zinc levels are often lower in people with clinical depression, and zinc supplementation improves the effectiveness of antidepressants. Foods including meat, legumes, dairy, and whole grains are rich in zinc.
Vitamin B
Vitamin B plays a key role in mood disorders like depression. Vitamin B12, vitamin B9, and folate are associated with reducing the risks of mood disorder. Vitamin B based foods are seafood, apple, spinach, and turnip.
Antioxidants
There is some link between free radicals and mood disorders such as anxiety and depression. Antioxidants work to counter neuroinflammation which is caused due to free radical damage. By lowering free radicals antioxidants have also been seen to improve the symptoms linked with depression and anxiety. Kale, blueberries, strawberries, and tomatoes are potent sources of antioxidants.
Magnesium
If you have anxiety, then there is a likelihood that you may experience depression too. Since these two often goes hand in hand. Magnesium can help in both. Magnesium glycinate and magnesium taurinate provide great relief from depression and major depressive disorder quickly. Magnesium also helps to raise levels of the mood-boosting neurotransmitter serotonin. Spinach, pumpkin seeds, avocado, and whole meat are some sources of magnesium.
