Diet and Depression – How Food Affects Mood

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More and more research confirms that what we eat has a huge impact not only on our body but also on our mental well-being.Although diet cannot replace therapy or medication, it can play an important supportive role in preventing and reducing symptoms of depression.It’s not about restrictive meal plans, but about giving the brain what it needs to function properly.

🌿 B Vitamins – Support for the Nervous System

B vitamins, especially B6, B9 (folic acid) and B12, are crucial for brain function and mood regulation.They help produce serotonin – the so-called “happiness hormone,” which affects our sense of calm and emotional balance.

🔹 Vitamin B6 (found in walnuts, avocados, sweet potatoes) supports serotonin production.

🔹 Folic acid (B9) (found in green vegetables, whole grains, oranges) helps build neurotransmitters and supports the treatment of depression.

🔹 Vitamin B12 (found in eggs, milk, fish) can enhance the effectiveness of antidepressants and support the nervous system.

It’s important to remember that people on a plant-based diet often need vitamin B12 supplementation.

⚖️ Zinc and Magnesium – Minerals of Emotional Balance

These two minerals are essential for emotional stability. A deficiency can lead to low mood, trouble concentrating, and increased stress sensitivity.

Zinc can be found in pumpkin seeds, almonds, legumes, eggs and buckwheat.Magnesium occurs in nuts, brown rice, groats, wholegrain bread and sunflower seeds.

Zinc supports the nervous system, while magnesium helps reduce tension and irritability.Studies show that magnesium supplementation can improve sleep quality and decrease hyperactivity in children.

🐟 Omega-3 Fatty Acids – Food for the Brain

Omega-3 fatty acids, especially EPA and DHA, play a key role in brain function.They support nerve communication, cell membrane health and neurotransmitter regulation.

Main sources include oily fish (salmon, mackerel, tuna, halibut) as well as flaxseed, walnuts and chia seeds.Regular intake of omega-3s may improve mood and help relieve symptoms of depression.

If you eat fish less than twice a week, it’s worth considering a supplement – after consulting your doctor.

🌙 Tryptophan – The Amino Acid of Good Sleep and Calm

Tryptophan is an amino acid used by the body to produce serotonin and melatonin – hormones that regulate mood and sleep.A deficiency may cause insomnia, irritability or even symptoms of depression.

Sources of tryptophan include pumpkin seeds, sesame, fish, flaxseed and sunflower seeds.Combined with vitamin B6 and magnesium, it supports relaxation, recovery and better sleep.

💛 Summary

A healthy, varied diet rich in B vitamins, minerals, omega-3 fatty acids and tryptophan can help support emotional balance and serve as a natural element in depression prevention.It’s a simple yet effective way to take care of yourself – from the inside out.

Remember: diet is a form of support, not a substitute for therapy.If feelings of sadness, fatigue or anxiety last longer than two weeks, it’s worth consulting a therapist or doctor.

Based on:training materials from CRP EDU (2021) – Diet in the Prevention and Treatment of Depression and publications:Harbottle L., Schonfelder N. (2008). Nutrition and Depression: A Review of the Evidence. J Ment Health;Martins J.G. (2009). J Am Coll Nutr;Zubrzycka E. (2021). Surviving the Storm. How to Help a Child When the Family is in Crisis, GWP.