When you do not get enough zinc in your diet, you do not have the energy to do anything. The deficit of zink may be associated with symptoms such as depression, fatigue, poor appetite, or hair loss.

Depression can be challenging to treat when it is chronic or severe or already taking other medicines. You can still fight depression in the early stages when you start to feel depressed, sad, anxious, or have other negative emotions. 

Today we will talk about the vitamins and minerals that generally help fight depression, as they directly affect your nervous system to promote a more positive outlook on life. In return, you will feel happier, more relaxed, and satisfied with your life.

Vitamins And Minerals That Fight Depression

Vitamin C

Vitamin C is a vital component of your immune system. But it also plays a crucial role in your nervous system, as a lack of vitamin C can lead to feelings of fatigue and sadness. If you do not get enough of this vitamin, it will not harm you, but it can lead to depression over a long period.

It is also a good idea to take vitamin C when you expect times of high physical or mental stress levels as it helps prevent negative mood.

The best way to achieve the recommended dose of vitamin C is by eating citrus fruits. I recommend organic fruit. You can even consume the peel, which also has beneficial properties.

Foods rich in vitamin C include:

• Guava
• Cranberries
• Kiwi
• Raspberries
• Red peppers
• Broccoli
• Spinach

Vitamin B6

Vitamin B6 is responsible for controlling symptoms such as anxiety and depression. Lack of this vitamin can make you incredibly irritable, and when you reintroduce it into your diet, it will surprise you how much better you will get it.

You can find Vitamin B6 in the following foods:

• Chicken
• Fish
• Banana
• Potatoes
• Beans
• Whole grains

The best way to get your daily dose of vitamin B6 is by adding a little brown rice or oatmeal to your meals as a substitute for bread.

Folic acid

Several studies have highlighted the relationship between depression and deficiency of vitamin B9, also known as folic acid. According to this research,  low levels of folic acid can impair your production of serotonin, which is the key to fighting depression.

It also confirms the importance of this nutrient when it comes to overcoming stress and periods of sadness, leading to more serious ailments if not treated early.

Foods rich in folic acid include:

• Steak, chicken, or turkey liver
• Green leafy vegetables
• Whole grains
• Asparagus
• Melons
• Avocado
• Orange
• Banana

Zinc

A recent study shows that zinc is an essential neurotransmitter for your nervous system, and zinc deficiency may be associated with depression, fatigue, and other disorders.

Some symptoms of zinc deficiency include lack of appetite, hair loss, and a weakened immune system.

When your depression is associated with menopause, you should increase your zinc intake as this mineral also helps regulate the body's hormonal changes.

 Some foods that are rich in zinc are:

• Seafood
• Fish
• Meat
• Walnuts
• Pumpkin seeds
• Sesame seeds
• Wheat flour
• Whole grains

Magnesium

Magnesium is essential for good physical and mental health. It helps regulate the nervous system and prevents insomnia, anxiety, hyperactivity, anxiety attacks, phobias, stress, and depression.

Unfortunately, commercial agriculture leads to foods that have a low magnesium content, which means we consume less magnesium than our bodies need.

Foods rich in magnesium are:

• Seafood
• Milk and cheese
• Caviar
• Red meat
• Pumpkin seeds
• Amaranth
• Quinoa
• Green leafy vegetables
• Pear cactus

We recommend that you take a magnesium supplement after consulting your doctor. But there is no risk of consuming too much. Suppose you exceed the maximum that your body needs, it will be removed without any side effects. However, this is not the case with all vitamins and minerals, so be aware.

Now that you know which vitamins and minerals are beneficial for your mental well-being, just get started!