Depression

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Other important B vitamins helpful in depression are : B1, also known as thiamin (found in wholegrains like wheat, legumes, pulses, peas and black beans, watermelon); B3, known as niacin, is important for development of nervous system (found in protein-rich animal foods, fish, milk, eggs, wholegrains, legumes, green leafy vegetables, tomatoes, broccoli, carrots, dates, figs, mushrooms, peanuts); Vitamin B6 (or pyridoxine) works by keeping your brain’s neurotransmitters in balance (found in poultry, liver, meats, navy beans, sweet potatoes, spinach, bananas); B9 (folate or folic acid) alongwith B6 control whether you feel depressed, anxious, or on steady keel (B9 found in most fruits and vegetables, especially spinach, asparagus and avocados) – B9 improves mental ability and enhances the effects of anti-depressants.

Vitamin D

          Vitamin D increases the level of feel good hormone serotonin. Researchers have found that winter depression has a link with decreased level of vitamin D in the body due to lack of sunshine (which is the main source of vitamin D). Therefore vitamin D supplements and exposure to moderate sunlight could help treat the mood disorder. In addition to sun exposure, it is important to take food rich in vitamin D like fish/cod liver oil in moderation only as too much vitamin D can increase the risk of osteoporosis, fortified milk, cheese, butter, curd, soya products, oatmeal, almonds, egg yolk, liver, breakfast cereals fortified with vitamin D, oranges, sweet potatoes, green leafy vegetables.

Minerals

          Adequate intake of minerals (best derived from food) like selenium, iron, zinc, magnesium and calcium will energise your body and strengthen immunity. According to recent research, people who don’t eat enough selenium-rich foods tend to be grumpier than people, who consume selenium-rich foods like seafood, lean meats, poultry, wholegrains, cereals, legumes, beans, mushrooms, broccoli, celery, nuts. Selenium improves mood and lowers anxiety levels.