When was the last time you had a proper balanced diet? An unhealthy diet can impact your mental and physical health. Stress can put your mental health at risk.

Often, psychiatrists do not place enough value on the link between nutrition and mental health.

However, give it a thought.

How can you just have medicines and expect better mental health without a proper diet? Does not the brain need nutrients to strengthen its functioning to let the medicines do their work?

Depression and Anxiety: The Importance of Vitamins and Minerals

For neurotransmitters to be developed properly, you need certain nutrients, especially minerals, in large quantities.

The following are a few of the minerals and vitamins you require in your daily diet

• Iodine

Proper thyroid gland function depends on iodine. The thyroid is responsible for almost every function of the body, influencing nearly every cell, tissue and organ in the body (1).

Iodine also helps to increase our body metabolism. Its quantity has reduced over time in our diets because food itself contains little iodine, unless it is separately added.

• Omega-3 Fats

For the brain cells to develop properly, one needs Omega-3 fat. When harmful fats like trans-fat replace the Omega 3 Fats, it increases the likelihood of suffering from depression. Omega-3 fat helps with neuron functions and also reduces inflammation.

It’s a key factor in regulating memory and mood.  Chia Seeds are extremely high in omega-3 Fats.  However, a cod liver oil supplement is one of the best sources of both DHA and EPA.

• Magnesium

Magnesium, necessary for over 300 different biological reactions and pathways, helps strengthen our bones and teeth. It also reduces anxiety and lowers blood pressure.

• Zinc

If you need to strengthen our immune system, you need zinc – an essential component of our daily diet. It also helps secrete serotonin and dopamine, which affects a person’s emotions making them feel happier. Cacao Is a great source of Zinc!

• Vitamin D

Our brains love vitamin D – there are lots of receptors for it.

If our diet severely lacks Vitamin D, it can cause anxiety and negatively affect your mental health. A particular research has found that a deficiency of vitamin D was common to all the patients suffering from depression and panic disorders (2).

• Selenium

Along with iodine, selenium also helps the thyroid to function properly by assisting in the conversion of the thyroid hormone T4 to T3. It provides lots of antioxidants including glutathione peroxidase. Increasing glutathione levels help in reducing depression, probably because it is anti-inflammatory.  Goji Berries contain a large amount of selenium.

• Iron

Iron deficiency is more common among women than men. Lack of iron in a diet causes symptoms like fatigue, irritability, and apathy as the blood loses its capacity to carry oxygen. The body becomes anemic.

• Vitamin B complex and Vitamin C

The entire series of B vitamins help build neurotransmitters and in other bodily functions- B1, B6, and B3 along with B12 are all essential nutrients. A deficiency of vitamin C causes neurological damage leading to symptoms of like anxiety and bipolar disorder.

Improving your daily diet is the pathway to sound mental health; bring in a change in your daily habits to see the change.