One in every four Canadians has depression severe enough to require treatment at a particular stage in their life, according to Health Canada. While depression remains among the most common mental disorders, it is also the most treatable. Many people seek medication in hospitals, but there is a better and more natural way. Nutrition is a significant influencer of the onset, severity, and duration of a depressive episode. Patients living with depression often have a deficiency of a range of essential vitamins and minerals necessary for optimal brain function. Here are vital minerals that you should include in your diet to ease anxiety and depression.
Chromium
Though the brain only needs chromium in small amounts, without it, you will have low levels of serotonin, melatonin, and norepinephrine which are responsible for controlling moods and emotions. Besides lifting your spirits, it also balances brain metabolism and contributes to blood pressure regulation. Common sources of this trace mineral include liver, potatoes, mushrooms, and broccoli. If you resolve to go for supplements instead, you can use chromium picolinate, adding 200 mcg in each meal as recommended by the University of Toronto scientists. However, supplements can have side effects especially if they are unnatural. As such, always engage your nutritionist before using them.
Magnesium
Magnesium is a parent mineral that regulates zinc and copper, lest they go rogue exposing, you to a range of emotional issues. Besides, it plays over 300 other roles in the body, including supporting the muscle and nervous systems. Just like chromium, it produces serotonin which contributes to peace and general happiness. Some of the foods that contain magnesium include almonds, cashews, and spinach. A ⅛ cup of almonds will give you 79 mg of magnesium, as noted by National Nutrition. However, nutritionists recommend taking 400 mg of magnesium daily and as much as 800 mg for those who are already deficient. Amazingly, the dead sea provides a natural source of magnesium among other minerals such as potassium, calcium and sodium. If you ever visit the region, be sure to take a salt bath and get a mud treatment in order to enjoy the many health benefits associated. Minerals from this lake can also be found in dead sea products manufactured by various factories and supplied across the world.
Iron and zinc
Iron is a vital mineral as it aids in processes such as oxygen transportation, and boosting of muscle strength. Researchers have proven that iron has a toning effect on the skin and that it adds color to the hair. It also promotes mental health by protecting against depression, anxiety, fatigue, and exhaustion. Iron deficiency affects women more than men, especially if they have reached the childbearing age. Therefore, it is wise to check your ferritin levels at least once a year. You can obtain enough iron from grass-fed beef, dark-meat turkey and cooked spinach. Just like iron, zinc is found in every body part, and it aids in boosting the immune system. Low levels of zinc reduce your appetite, and this can lead to increased stress levels. On the contrary, if your body has enough zinc, it has improved response to antidepressants, relieving stress much faster. Some significant sources of zinc include pumpkin seeds, cashews, and Swiss cheese.
Without treatment and prevention, symptoms of depression can stay for months or even years, potentially causing major health problems. Consuming essential nutrients is a great starting point to beat anxiety and depression naturally. Minerals and vitamins will take you a long way towards sustaining proper brain functionality, thereby mitigating these conditions. If, however, your symptoms persist over a long period, chances are you need a more structured healing procedure. As such, seek the services of a qualified nutritionist or medical practitioner.
Doctors say “keep balanced diet”. This does mean that lots of nutrient and minerals should be included in daily meal. Very nice information by Miriam. These days every one looks happy on facebook but internally they are not. So naturally keeping iron zinc magnesium and chromium in daily diet will help us all. Thanks for sharing such a valuable info..
Thank you Miriam for sharing such useful information with us. I really needed it and now hopefully, I think I can get over my anxiety and depression.
Thanks once again.
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has been a successful post, I read all of them without getting bored, it is really nice on your other blogs
Hi, Miriam thanks for sharing this article. The article of yours will help anyone to fight against anxiety and depression.
Completely loved your post as you mentioned natural foods and not just supplements to nourish our body with the vital nutrients to keep depression and anxiety at bay.
This is a big help! I fight my depression on my own, I decided to fix it by myself and I hope this will help as well. Thank you for blogging this!
Thank you Miriam for sharing such useful information with us. I really needed it and now hopefully, I think I can get over my anxiety and depression.
besides this we can also use to drink more water and can control over anxiety.
In herbal products we can use green tea for anxiety and exercise also help to release anxiety
Thanks for these resources, this is reliable. I have known someone suffering in depression and I want to reach her out but I’m not that confident to do so. I don’t have the idea of how to talk with her, thank goodness I found your post. Please keep posting an informative article like this. Good luck!
Hey, It’s true! the only thing which heals us for any kind of disease whether it is anxiety and depression. The most important thing is food, minerals to keep healthy. Valuable Info!
Very informative article and it made complete sense as it all comes down to your thoughts and food. It is best that you take your minerals and vitamins through food rather than supplements because this way they are absorbed much better.
Very good article thanks for sharing. It is very interesting to say that you have described very important tips in your blog. Very nice to read.
Loved article Miriam!!
Thank you for sharing the best informative ideas on treating yourself for better mental health. I love reading it.
Thanks!
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Very informative piece on mental health!
I would like to add that in addition to these minerals, one must start adding natural soothers like mushrooms to their so they can lead a peaceful life which is eventually free of medication.
Nice article. Here I would say, day light is equally important to the body. A person who go out in day light is less likely to diagnose with depression as compared to the one who does not go out in day light.