7 Vitamins That Can Reduce Depression Symptoms
Depression is a mental illness caused by an imbalance of chemicals and hormones in the brain, leading to a variety of symptoms. These symptoms include persistent feelings of sadness, lack of energy and interest in activities, lack of concentration, crying, irritability, changes in appetite, overthinking, anxiety, suicidal thoughts, etc. Therefore, depression is a very serious illness and needs to be treated.
Our daily eating habits and the nutrients we get from our diet can help prevent and treat a number of diseases including depression. Vitamins from food can treat depression naturally, or we can also take vitamin supplements after consulting a doctor.
Here are some vitamins that can naturally reduce depression symptoms.
1. Vitamin D
The main source of vitamin D is sunlight and vitamin D is an essential nutrient that can treat depression along with a number of other diseases. Vitamin D is believed to help strengthen receptors in the brain, thereby increasing serotonin levels. When serotonin hormone levels reach optimal levels in the brain, symptoms of depression can decrease. Vitamin D can also be found in egg yolks, cheese, beef, oranges, fish, soy milk, etc.
2. Vitamin B6
Vitamin B6 is another nutrient that can alleviate symptoms of depression because it helps improve nerve function in the brain and the ability to correct hormonal imbalances that can cause depression. Adding foods rich in vitamin B6 such as pork, chicken, fish, whole grain bread, beans, eggs, vegetables, etc. to your diet can help you get optimal levels of vitamin B6.
3. Vitamin B3
Low serotonin levels in the brain are a major cause of depression. Vitamin B3 has the ability to promote serotonin production in the brain, thus supporting the treatment of depression. Some of the best food sources of vitamin B3 are mushrooms, peanuts, green beans, fish, turkey, etc.
4. Vitamin B12
Some studies have shown that consuming a diet rich in vitamin B12 can help stabilize mood, improve mental health and reduce depression because this vitamin has the ability to keep neurotransmitters in the brain healthy. Foods rich in vitamin B12 are meat, liver, kidney of poultry, shellfish, fish, milk, dairy products, beef, etc.
5. Vitamin C
Vitamin C is one of the nutrients that has many health benefits including treating depression. Studies conducted over the years have shown that vitamin C improves mood and reduces symptoms of depression such as lack of concentration. Experts believe that this may be because vitamin C has the ability to rejuvenate brain cells. Some of the foods that contain the most vitamin C are oranges, berries, cauliflower, broccoli, tomatoes, spinach, green peppers, leafy greens, etc.
6. Vitamin E
A study conducted by the University of Wollongong, Australia, showed that daily use of vitamin E through diet or supplements can significantly reduce the level of depression because vitamin E can help keep neurotransmitters in the brain healthy. Food sources rich in vitamin E are peanuts, hazelnuts, fish, fish oil, sunflower seeds, green leafy vegetables, almonds, coconut oil, etc.
7. Vitamin B9
Vitamin B9, also known as folic acid, has a number of health benefits. Folic acid is also an essential nutrient for treating depression because it can improve serotonin and dopamine levels in the brain, which can reduce symptoms of depression. Foods rich in vitamin B9 include lentils, beans, avocados, green leafy vegetables, spinach, okra, and citrus fruits.
Patients who exhibit extreme symptoms of depression such as persistent crying, extreme mood swings, agitated behavior, and suicidal tendencies should seek immediate medical help. Natural remedies can be used in conjunction with medications and treatments prescribed by a doctor.
