Enhance Your Mood with 9 Essential Minerals and Vitamins
Numerous studies have explored the connection between nutrition and mental health. The following 9 minerals can combat depression, boost mood, and make life significantly happier.
(Photo: shutterstock)It is now clear what was not clear before: deficiencies in vitamins and minerals can affect the structure and function of the brain. The effects of these deficiencies are evident in impaired behavior, memory, learning ability, and mood swings. Deficiencies in these nutrients can affect brain structure and activity as well as the peripheral nervous system. These effects are evident in behavior, memory, mood, and learning ability. Even a deficiency in a single nutrient or a component of one meal can affect mood and behavior.
1. Omega-3
Omega-3 fatty acids are crucial for optimal cellular function in the human body. Since the human body cannot produce this acid, it must be obtained through food. Numerous studies have shown that an appropriate intake of Omega-3 in the diet is linked to positive health effects and improves mood. Omega-3 has been found to reduce triglyceride levels in the bloodstream, lower the risk of cancer, fight inflammation, and ease symptoms of arthritis, atherosclerosis, and chronic inflammations. Omega-3 has stimulating and antidepressant effects and is essential for brain development in fetuses and children until the age of 3-4.
Recommended daily intake: There is no recommended daily amount for Omega-3 consumption.
Foods containing Omega-3: Tuna, trout, salmon, whole grains, fresh fruits and vegetables, olive oil, garlic, and moderate wine consumption.
2. Vitamin B6
Vitamin B6 aids in the production of neurotransmitters in the body, which transmit signals from the brain to other parts of the body. It helps with protein metabolism and the production of red blood cells. A deficiency in vitamin B6 may lead to short-term anemia, confusion, weakened immune system, and long-term depression. Balanced and adequate vitamin B6 intake is essential for regulating brain function and impacts our emotions. The vitamin is also used to treat premenstrual depression.
Recommended daily intake: 1.3 mg for adults.
Foods containing vitamin B6: Chickpeas, tuna, salmon, and chicken breast.
3. Vitamin B12
Vitamin B12 is an essential component that aids in normal nerve function and plays a role in the creation of red blood cells. Adequate intake of vitamin B12 helps regulate depression since it enables the body to assemble a group of nutrients essential for proper neurological function. Low levels of vitamin B12 can cause fatigue, slowed thinking, paranoia, and depression.
Recommended daily intake: 0.0024 mg for adults.
Foods containing B12: Salmon, tuna in water, and cheese.
4. Vitamin D
Vitamin D helps regulate cell growth, plays an important role in maintaining the immune system, and protects bones. Research findings indicate that adequate consumption of vitamin D can help prevent depression and fight obesity.
Recommended daily intake: 0.015 mg for adults.
Foods containing vitamin D: Eggs, salmon, mushrooms, and milk.
5. Calcium
Calcium is an extremely essential mineral for the body, responsible for bone strength and vascular health. Calcium helps in hormone secretion and reduces the risk of type 2 diabetes. Studies suggest that low levels of calcium can increase feelings of depression.
Recommended daily intake: 1,000 mg for adults.
Foods containing calcium: Cabbage, yogurt, and milk.
6. Folic Acid
Folic acid helps the body produce new cells and preserve them, and supports the serotonin release mechanism, aiding the brain in managing a wide range of functions, from mood determination to behavior in social situations. According to various studies, correct consumption of folic acid and vitamin B12 is an effective treatment against depression. Furthermore, sufficient levels of folic acid improve the effectiveness of depression medications.
Recommended daily intake: 0.4 mg for adults.
Foods containing folic acid: Spinach, black-eyed peas, avocado.
7. Magnesium
Magnesium is a significant mineral that maintains and protects the health of the body by influencing the metabolism of calcium, sodium, and potassium. A lack of magnesium can cause irritability, confusion, stress, and depression. Adequate magnesium intake helps secrete serotonin, which is a key contributor to the feeling of happiness, as it can regulate emotions. Studies show that recovery from depression can be much faster when taking magnesium.
Recommended daily intake: For women: 310 mg, for men: 400 mg.
Foods containing magnesium: Almonds, spinach, cashews, and soybeans.
8. Iron
Iron plays several important roles in the body, from oxygen transport to improving energy levels. Iron deficiency is linked to the development of anemia, characterized by exhaustion, depression, irritability, and low concentration ability. Iron deficiency is also linked to apathy and personality changes.
Recommended daily intake: For women: 18 mg, for men: 8 mg.
Foods containing iron: Oatmeal, soybeans, lentils, beef, and turkey.
9. Selenium
Various studies suggest that the trace mineral selenium, known as an important antioxidant, has a connection to mood. Supplementing selenium to individuals diagnosed with low selenium levels significantly improves their mood.
Recommended daily intake: For women: 55 mcg.
Foods containing selenium: Almonds and nuts, tuna, beef, spaghetti, beef liver, turkey, chicken, eggs, cottage cheese, oatmeal, rice, bread, and more.
