Did you know that depression and anxiety happen when there is a chemical imbalance in the brain?
While they may be triggered by a particular situation, the fact is that these feelings are rooted in the mind.
You must treat both emotions with therapy, and also with vitamins . Of course, because as the nutrients that we eat more or less likely to be depressed or anxious.
What vitamins need to avoid depression and anxiety?
Being depressed or anxious is very common in modern times.
The “modern” life leads us to spend all day here and there, get too high goals that we can not always meet , try to get along with others, add more and more tasks to our agenda ….
The consequences are dire for both our body and our mind.
If we add that we eat as we should, because we have no time to cook or sit at the table and enjoy a nutritious breakfast, then the picture gets worse.
Eating a varied and healthy diet can help to reduce or even prevent symptoms of depression and anxiety.
The vitamins that we need when we feel bad are as follows:
Known as riboflavin is vitamin from which most people lack in Western countries or industrialized diet because they carry.
This results in fatigue, difficulty concentrating and depression . In the case of thyroid problems or being vegan B2 deficiency is greater.
You can find this vitamin in the following foods:
- Dairy products (milk, cheese)
- Egg yolk
Niacin is needed to create different hormones, such as serotonin, dopamine and histamine , all provide us charged with welfare and happiness.
If you eat a lot of starchy foods packed you could show a deficit of vitamin B3 and feel irritable, anxious or lethargic.
Foods that contain this nutrient are more:
- Breads and cereals fortified
- lean meats
- white meat poultry
This nutrient has the ability to relieve symptoms of depression, and involved in the production of serotonin, which is responsible for relax and make us feel good.
According to a study conducted in Denmark low levels of vitamin B6 they are related to the onset of depressive episodes .
The main sources of B6 are:
- Cow liver
- Dairy products (milk and cheese)
- Sunflower seeds
It is responsible for regulating mood and help the brain to function properly .
Its deficiency is closely related to depression, so it is essential to include it in our diet.Of course it is also important to be healthier.
This nutrient also reduces anxiety by acting on certain brain chemicals that cause or increase.
Sources of vitamin B12 most important are:
- red and white meat
- Beer yeast
- Dairy products
We know for helping to boost the immune system and prevent us from getting sick from flu in winter. However, there are many more “powers” that has this vitamin .
For example it helps create norepinephrine and serotonin, two hormones related to the welfare and energy.
You must be aware that its deficit causes both physical and mental illnesses .
Do not forget also rapidly eliminated from the body through urine. Therefore, it would be good that will incorporate two or three times a day.
The major sources of vitamin C are:
- Citrus (orange, grapefruit)
- Melon and watermelon
- Papaya and mango
- Raspberries, strawberries, blackberries, blueberries
- Cruciferous vegetables (broccoli, Brussels sprouts, kale, spinach, turnip greens, chard)
- red and green peppers
- Potato and sweet potato
Have you ever thought about why we are more in winter than in summer depressed?
Beyond that low temperatures do not allow us almost homebound, or snow and rain spoil our plans, the truth is that we feel sad because we are not in contact with the sun, the main source of vitamin D .
People who are not exposed 15 minutes daily to UV rays with anxiety, insomnia, hypothyroidism and depression.
Although we think that is not present because the day is gray, the sun is always, and can help us feel better.
Therefore both in winter and in summer a while outdoors it is beneficial to our health.
Besides the sun there are food sources for vitamin D:
- Fish (tuna, salmon, mackerel)
- Cow liver
- Cheese and fortified milk
It is an antioxidant that is widely used in beauty products, but also has its benefits to physical and emotional level.
Consuming vitamin E improves concentration, prevents anxiety and mild depression is . In turn, protects the brain of developing degenerative diseases.
Where do you get this nutrient?
- vegetable oils (corn, soybean, sunflower or wheat germ)
- nuts (walnuts, almonds, hazelnuts, peanuts)
- Sunflower seeds
To start incorporating your diet all these vitamins we need to take a balanced diet.
You can not miss you then:
- Vegetables (asparagus, spinach)
- Dairy (Greek yogurt)
- Nuts ( almonds )
- White meat (turkey)
- Cereals (oats)