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Vitamin c depression


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Last Updated: 08/30/2022

High Vitamin C Status Is Associated with Elevated Mood in Male Tertiary Students

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7 vitamins to help cope with the autumn blues - Bobruisk news portal Bobrlife

FOLIC ACID:

Deficiency of this representative of vitamins leads to low levels of serotonin in the brain - a substance important for maintaining a happy and contented mood. Folic acid is found in foods such as: watermelon, melon, tomatoes, citrus fruits (oranges, tangerines, grapefruits, lemons, etc. ), apples, pears, grapes, pomegranates, apricots, sea buckthorn, currants, avocados, bananas, kiwi, fresh dates, pumpkin, green and leafy vegetables (celery, lettuce, onions, spinach, asparagus, cucumbers, cabbage - cabbage, cauliflower, Brussels sprouts, broccoli, etc.), legume sprouts (soybeans, beans, chickpeas, lentils, etc.) and whole grain products (wheat, green buckwheat, etc.), nuts, peanuts, sunflower germinated grains, chestnuts, root crops (carrots, beets, turnips, etc.) and other plant products.

VITAMIN B6:

Serotonin production also requires vitamin B6. It is of the greatest importance in the regulation of emotional disorders, therefore it is most often included in the groups of vitamins that are associated with depression and are used to treat it. Most of all, vitamin B6 is contained, as well as the rest of the B vitamins, found in yeast, liver, sprouted wheat, bran and unrefined grains. There is a lot of it in potatoes (220 - 230 mcg / 100 g), molasses, bananas, pork, raw egg yolk, cabbage, carrots and dry beans (550 mcg / 100 g), walnuts and hazelnuts, peanuts and sunflower seeds. Rich sources of vitamin B6 are: chicken meat, fish; from cereals - buckwheat, bran and flour from unrefined grains. When you bake pies, you should replace at least 10% of the flour with bran!

VITAMIN B1:

Vitamin B1 is necessary for the stimulation of the nervous system, it is also involved in the metabolism of carbohydrates, which provides both mental and physical energy. Deficiency symptoms include mood disorders, anxiety, insomnia, restlessness, and night terrors. This vitamin can be obtained from foods such as: brewer's yeast, sprouted wheat grains, bran, liver - the richest sources of vitamin B1. Sunflower seeds and sesame seeds are also rich in thiamine. Raw oatmeal is also recommended. Quite a lot of this vitamin is in beans and potatoes if the potatoes are baked or steamed. Vitamin B1 is found in black bread, pork entrails, rice, buckwheat, asparagus, leafy greens (parsley, dill, cilantro, lettuce, spinach and beet tops), hazelnuts, dried fruits and other foods.

VITAMIN B3:

Vitamin B3 is to the brain what calcium is to the bones. Vitamin B3 deficiency is associated with anxious depression. Its reception helps with increased irritability and other mental disorders. B3 is found in all foods that contain other B vitamins, but in different quantities (meat, kidneys, liver, dairy products). For example, in 100 g of liver it is about 14 mg, in 100 g of tuna - about 19 mg. Turkey meat is especially rich in them. There is a lot of B3 in sunflower seeds and ground nuts - peanuts (in 1 glass of roasted nuts - about 24 mg). A good source of vitamin B3 can be considered unrefined grains - germinated wheat, buckwheat, cereals from uncrushed cereals - oats, corn, rye, barley, and so on. In addition, they are rich in beans and peas, soybeans and mushrooms. But brewer's yeast is especially rich in vitamin B3.

VITAMIN E:

Responsible for mental and physical performance. The main food sources of vitamin E are the following foods: whole grain cereals, vegetable oils, eggs, lettuce, chestnuts, liver, nettle leaves, mint leaves, carrot tops, celery, asparagus, broccoli, bran. Vitamin E should be consumed in combination with vitamins A and C (butter, cream, egg yolk, sour milk, as well as vegetables - potatoes, cabbage, lettuce, carrots, green parts of plants).

VITAMIN C:

Those who lack ascorbic acid often complain of fatigue, drowsiness, depression. Scientists have not identified any connection between the lack of vitamin C and chronic fatigue, but it helps to increase efficiency and focus when tired. In addition, taking ascorbic acid increases the amount of adrenaline in the blood - it protects adrenaline from oxidation. Therefore, vitamin C is especially necessary for us to overcome stress more easily. In addition, it is a wonderful adaptogen: it prevents the development of the so-called maladjustment neurosis that occurs due to too short daylight hours - for example, in northern latitudes. Due to its properties as an adaptogen, it also accelerates the process of acclimatization during long-haul flights. A large amount of vitamin C is found in citrus fruits, rose hips, parsley, dill, black currants, green peas, red peppers, sea buckthorn berries, Brussels sprouts, red and cauliflower, strawberries, rowan berries. Its best absorption occurs in the presence of vitamin P (or rutin), which is found in rose hips, buckwheat, herbs and black currants.

MAGNESIUM:

Scientists suggest that many cases of depression are the result of magnesium deficiency, which leads to extreme anxiety and stress. Other symptoms of low magnesium levels include high blood pressure, insomnia, brain fog, poor memory, sensation of a lump in the throat, ringing in the ears. The main sources of magnesium are: nuts (walnuts, hazelnuts, almonds), sesame seeds, some types of cereals (buckwheat, millet, and bran), baguettes and loaves with bran, apricots, peaches, raspberries, blackberries, strawberries, wild strawberries, ripe bananas, soybeans, white and red beans, lentils, potatoes, spinach, carrots. Spinach is best eaten raw. Magnesium is also found in animal products, especially meat and dairy products. To get enough magnesium, you should introduce lean meat (lean beef, turkey, chicken), cottage cheese, milk and kefir, soft cheeses into your daily diet. In addition, fish, especially fatty ones, such as Baltic herring, mackerel, horse mackerel, will also help to fill the lack of magnesium.

The best vitamins for depression and stress

Stress is the body's reaction to the impact of negative external factors.
Every person has had to deal with various stresses (emotional or physical). Someone suffered because of parting with a loved one, someone was betrayed by a best friend, someone lost a prestigious job. There are many such situations. Everyone experiences stress differently. He tempers some people, makes them stronger, wiser. Others cannot cope with stress, fall into despair and are at the mercy of depression.


Most often, depression is a reactive or situational disorder. If negative emotions, depressed mood, apathy, feelings of worthlessness, decreased sexual activity, headaches, loss of appetite and insomnia do not disappear for more than two weeks, the help of a qualified doctor is needed.
But before you seek medical help, you can try to cope with depression yourself, unless, of course, it is caused by a mental illness.


Prevention of side effects and the development of depression can be achieved through proper nutrition, the use of foods containing vitamins C, E, H, B vitamins, folic acid and other important substances.

B vitamins

The most powerful vitamins in the fight against depression are B vitamins.
They have a beneficial effect on nerve cells, strengthen the immune system, restore the cardiovascular system, help the body absorb nutrients and participate in the synthesis of important compounds.
This group consists of 8 elements that complement each other. Therefore, vitamin complexes for depression contain all 8 components of this group:

• B1 - thiamine
• B3 - niacin
• B5 - pantothenic acid
• B6 - pyridoxine
• B7 (vitamin H in some sources) - biotin
• B9 - folic acid
• B12 - cyanocobalamin.

The body receives them only from the outside, they are not synthesized by themselves.
Vitamins of this group are found in large quantities in pork and beef liver, chicken, flounder, eggs, nuts, potatoes, bananas, legumes, fish, bread, herbs, peppers, squids, dairy products, mackerel, cod, seeds, brown rice.
By consuming these products, a person can prevent the development of chronic fatigue.

Vitamin C

Vitamin C regulates the functions of the adrenal glands and is involved in the production of cortisol. This element strengthens nails, hair, restores the skin and thereby improves the appearance of a person. In addition, it is involved in the formation of bone tissue.
Vitamin C is most active in the presence of a sufficient amount of flavonoids, carotenoids and vitamin E.
The body does not synthesize this vitamin either. It is found in tomatoes, cauliflower, broccoli, red peppers, strawberries, watermelons, citrus fruits, and black currants.

Vitamin A

Vitamin A, known as the growth vitamin, has antioxidant properties. It helps to strengthen the immune system and maintain the health of the eyes, mucous membranes, prostate gland, uterus, lungs, and protects against respiratory diseases.
It helps to overcome emotional instability and chronic fatigue.
Natural sources of vitamin - carrots, pumpkins, tomatoes, red peppers, apples, apricots.

Vitamin E

Vitamin E (tocopherol) supports the proper functioning of internal organs, is responsible for the immune system and the production of sex hormones. In the people it is called the "female" vitamin and beauty vitamin.
It is found in spinach, lettuce, beets, tomatoes, asparagus, turnips, lard, eggs, nuts.

Vitamin D3

Vitamin D3 strengthens the nervous system, affects the state of the heart muscle, strengthens the immune system, helps maintain a normal emotional state. In addition, it is responsible for proper metabolism, restful and long sleep, emotional stability and reduced susceptibility to negative situations.
It is synthesized by the body when sunlight hits the skin. Included in butter, egg yolk, fish oil.

Biologically active substances

The human body is such a complex mechanism that in order to maintain it in a normal, healthy state, not only vitamins are needed, but also a huge number of various elements.
1. Among them, a special place is occupied by tryptophan, which enters the body with foods rich in carbohydrates and proteins. Tryptophan is found in dates, turkey meat, cheese, and bananas.
Tryptophan is an amino acid that is a precursor of serotonin. Its deficiency causes apathy and general depression.
2. Equally important is dopamine. Despite the fact that it is not a neurotransmitter (a special conductor of cells), it facilitates the transmission of nerve impulses. It is synthesized in the body from the amino acid tyrosine, which is found in bananas, beans, sesame seeds, homemade cheese, avocados, dairy products, and peanuts. Synthesis occurs with the participation of magnesium, vitamins B12 and B9.
3. Fatty acids are indispensable in the treatment of depressive disorders. They serve as a material for the synthesis of prostaglandins, which help maintain a good mood. A diet for depression should include sea fish, beef, spinach, walnuts, shrimp, as all these foods contain a lot of fatty acids.
4. Known to many, glycine is a building component, a neurotransmitter. It regulates metabolic processes, activates the processes of protective inhibition. Its deficiency leads to increased irritability, fatigue. The substance is synthesized within the body.

Depression and unhealthy nutrition

Both deficiency and excess of vitamins and minerals can cause depression. Thus, high levels of magnesium contribute to the development of persistent depressive disorder. A special blood test can be used to determine magnesium levels.
Contributes to the development of depression and the appearance of suicidal thoughts eating large amounts of fat. For this reason, nutrition in depression should be balanced, fatty meat should be replaced with lean protein found in dairy products, poultry meat, and fish.

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