Feel Good Foods for Depression & Mood swings

Struggling with your moods or depression, scientists have studied the association with foods and the brain and identified 9 nutrients that could help your moods.

Calcium plays an important role in maintaining strong bones and healthy blood vessels, and in reducing the risk of type 2 diabetes.  Low levels can also play a role in PMS and depression in females.  A calcium deficiency affects more women than men, so women need to make sure they are getting the correct amount of daily requirements.  It’s not just found in dairy products, add it to vitamin D and it can help mood fluctuations in pre menstrual syndrome.  Oestrogen plays a large role in calcium production, and calcium consumption may inprove Pre menstrual related depression.

Chromium This mineral is needed to regulate insulin, the hormone that regulates sugar, and a lack can lead to diabetes related conditions like vision loss and high blood pressure.  Eating chromium rich foods helps the brains levels of serotonin, norepinephrine, and melatonin, which helps the brain regulate emotions and moods.

Folate Often known as Folic acid or B9, this helps support the serotonin regulation.  Serotonin passes messages between the nerve cells and helps the brain manage a variety of fuctions, from determining mood to regulating social behaviour.  Folate and B12 are often combined to treat depression.  On it’s own folate helps to boost antidepressant medication.

Iron plays an important role in the body transporting oxygen to supporting energy levels and aiding muscle strength.  Low levels of iron can lead to feelings of fatigue and depression.  Iron deficiency is more common in women than men, especially women of childbearing age.  Keeping enough iron in the body is important as fatigue, apathy and mood changes associated with iron deficiency can often lead to depression.

Magnesium is a mineral that plays over 300 roles in maintaining and protecting the body’s health.  Deficiency can cause irritablity, fatigue, mental confusion, and a predisposition to stress.  Magnesium helps in the development in serotonin, which contributes to feelings of happiness.  Due to it’s ability to help regulate emotions, magnesium is a common element in homeopathic remedies for balancing moods.

Omega-3 These fatty acids play an important role in brain health and contribute 18% of the brains weight!  The body doesn’t produce omega-3s naturally so this fatty acid needs to be consumed.  A deficiency can lead to fatigue, mood swings, memory decline and depression.  Studies have shown that eating fish high in levels of omega-3 fatty acids decrease the risk of depression and suicide.  Other sources include chia seeds, increasing your omega-3s may help to combat depression.

Vitamin B6 helps the production of neurotransmitters which send messages to the rest of the body.  A deficiency can cause short term anaemia, a weakened immune system, confusion and depression.  Eating foods rich in vitamin B6 helps to regulate the brain function, which helps the emotions.  Vitamin B6 is also useful for women suffering with premenstrual tension or premenstrual depression.

Vitamin B12 is essential for the creation of red blood celss and nerves.  Low levels can cause fatigue, depression and sometimes paranoia.  It’s naturally found in meats, eggs, and animal by products, meaning vegetarians and vegans may have an increased risk of the deficiency.

Vitamin D helps to regular cell growth, plays an important role in helping the immune system and when taken with calcium it protects the bones.  Low levels of Vitamin D have been linked to depression in both men and women.  Lower levels of zinc are often associated with an indoor lifestyle, limited sun exposure and low levels of vitamin D rich foods.

Zinc plays an improatn role in supporting a heathy immune system and helping the body to protect the gut from damage.  If you have low levels of zinc in the diet you may find your immune system is weaker, you may lose your appetite, suffer with anaemia or hair loss, and depression.  Vegetarians need 50% more zine than non-vegetarians due to the bodys lower rate of absorption.  Zinc can improve the response of antidepressants whilst reducing the side effects association with the medication.

You can find nutrients in food and should be adding these to your  daily diet, you can also add them by taking high quality food supplements, click on this link to order supplements https://www.vitalremedy.co.uk/nutritionsupplements/

Love Cat x

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I’m Cat Robinson (aka Catriona Armor) founder of Vital Remedy & The Hormone Fairy Programme, a registered Homeopath & Health Coach, Reiki and Crystal Practitioner, practicing in the Milton Keynes, Leighton Buzzard, Bedford and Aylesbury area, and across the UK via Skype.

My passion is helping and inspiring others, in particular women, to make the changes they need to feel healthier, more grounded, excited and confident about their lives. I specialise in Hormonal health, Pregnancy, Menopause, Anxiety & Depression and Weight Management.  I also work with men struggling with Anxiety, Stress, Depression and Blood Pressure.