Depression

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Antioxidants

          Dietary antioxidants (vitamins A, C and E) or ‘rasayanas’ can battle against the free radicals and many of the foods that are rich in these vitamins can help to counter depression. Vitamin A in the form of beta-carotene (which is converted to vitamin A by the body) is found in carrots, spinach, mustard greens, pumpkin and cabbage. Vitamin C is abundantly present in foods like broccoli, tomatoes, amla, lemons, oranges, guava, dark green leafy vegetables, green pepper, cabbage, grapefruit and kiwi. Vitamin E is found in whole grains, vegetable oils and nuts like almond, walnut and apricot.

B Complex Vitamins

          B complex vitamins are also very important for mental health as they boost energy supply to the brain. Anxiety and depression can often be corrected with B vitamins supplementation along with other dietary modifications. Vitamin B12 is important for good health. It helps maintain healthy nerve cells and red blood cells, and is also needed to make DNA, the genetic material in all cells. Vitamin B12 is bound to the protein in the food and thus can only be obtained through food. Hydrochloric acid in the stomach releases B12 from protein during digestion. Once released, B12 combines with a substance called intrinsic factor (IF) before it is absorbed in the blood stream. Vitamin B12 is available in abundance in animal foods including fish, meat, poultry, eggs, milk and milk products like cheese and curds, which obviously poses a problem for vegetarians and more so for Vegans. Vegetarians can opt for milk and its products. Soya is also a good source. It is also found in green leafy vegetables and salads, but the content is very low. Cereals fortified with B12 are a particularly valuable source for vegetarians. Those who avoid animal protein foods can also take vitamin B12 supplements. Too much of B12 does not cause any harm as B and C vitamins are water soluble and excess passes out through the urine.