Top 12 Nutrients Reduce Depression Symptoms

20

Oct

I think the year 2020 will go down in modern history as the most unprecedented year to date: a pandemic, economic crisis, election year…oh yeah, and the murder hornets. 

 

There was a lot to process. 

 

The Centers for Disease Control and Prevention (CDC) stated there was an increase in depression symptoms between April – June 2020 compared to the same period in 2019. 

And during this time, feeding ourselves with nutrient-dense foods helps give us the energy we need and can minimize depressive symptoms. 

 

What are the nutrient-dense foods? 

 

 

 

 

 

 

 

  1. Folate (leafy green vegetables, kidney beans, chickpeas)
  2. Iron (shellfish, legumes, organ meats)
  3. Omega-3 Fatty Acids (salmon, flaxseed, walnuts)
  4. Magnesium (pumpkin seeds, spinach, almonds)
  5. Potassium (bananas, sweet potatoes, mushrooms)
  6. Selenium (brazil nuts, fish, ham)
  7. Thiamine (whole-grain foods, meat, legumes)
  8. Vitamin A (carrots, liver, broccoli)
  9. Vitamin B6 (chickpeas, tuna, fortified cereals)
  10. Vitamin B12 (organ meats, clams, sardines)
  11. Vitamin C (cantaloupes, tomatoes, Brussels sprouts)
  12. Zinc (shellfish, legumes, eggs)

 

Give your body a nutrient type of self-care and pick up some of these delicious nutrient foods to comfort your body and your mind. 

With gratitude,

Tara

 

 

References:

Center for Disease Control and Prevention. (2020). Mental health, substance use, and suicidal ideation during COVID-19 pandemic – United States, June 24-30, 2020. Retrieved from https://www.cdc.gov/mmwr/volumes/69/wr/mm6932a1.htm

LaChance, L. R., & Ramsey, D. (2018). Antidepressant foods: An evidence-based nutrient profiling system for depression. World journal of psychiatry, 8(3), 97. doi:10.5498/wjp.v8.i3.97

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I love data. In fact, most of my career has been in tech related jobs, but something changed in me a few years ago. My father had a heart attack which led him needing triple bypass surgery. This experience changed my life and I wanted to learn more about how food can heal our bodies.

Hi! I'm Tara rivera. passionate about sharing nutritional information and the connection to mental health. 

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