Nutrients that Can Make you Smile!

When we were babies, we cried. Not because we used to be depressed but because of anything momentary. But as we grow old our feelings become more obscured and with higher depression levels. So, how could we deal with out tensions and stress without succumbing to depression. There are many benefits of vitamins for health. But research also shows that for mental health, vitamins have had incredibly good results.

B vitamins:

B vitamins tell you to ‘be positive’ by promising several health benefits. Vitamin B12 helps to improve mental health as it is known to play a vital role in producing mood elevating chemicals. Low levels of B vitamins such as vitamin B-6, B 12 and folic acid is directly associated with depression. In a recent study involving people with disorders such as obsessive compulsive disorder and depression, B vitamin was found to be quite effective with lesser side effects than anti- depressant drugs. Vitamin B1 is important for regulating blood sugar which has a major impact on anxiety. Vitamin B3 is good for mental health as it helps in the production of a mood regulating hormone called serotonin. A poor diet or an inability to absorb the vitamins from diet can result in its deficiency. Older adults, vegetarians and people with digestive disorders such as celiac disease or Cohn’s disease have trouble in obtaining enough B-12. The best way to get enough B Vitamins is to eat a healthy diet that includes sources of essential nutrients. Vitamin B-12 is found in good amounts in animal products such as poultry, fish, meat, eggs, and fortified breakfast cereals also. In case of deficiency, doctors may recommend vitamin supplements for overall health benefits.

Vitamin D:

A bright sunny day automatically puts a smile on your face. But sun is in a way, literally responsible for better mood by playing a key role in Vitamin D production. Our body produces Vitamin D when exposed to sunlight. Scientific evidence has revealed that vitamin D deficiency is associated with depression. Vitamin D is important for bone health, cardiovascular health and is also found to be protective against cancer. A great deal of research is being conducted to discover newer health benefits of vitamin D. So as the list of benefits of this sunshine vitamin keeps becoming lengthier, the wisest thing to do is keep its levels in check!


Before you tag vitamins as real heroes for fighting depression, pay your attention towards minerals too. Apart from vitamins for optimal mental and physical health, minerals also have a major role to play in preventing depression. Magnesium is a calming mineral which not only improves the nervous system but also helps to prevent nervousness, fear and anxiety. Magnesium coupled with Vitamin B6 was shown to ease premenstrual symptoms, as well as menstrual cramps. Scientists have proved that taking calcium and magnesium at bedtime can help to promote sound sleep. If you are wondering where you can get your mineral sinks topped up from, consider taking a warm bath! Magnesium added to hot water can get absorbed from your skin. Also, many vegetables such as turnip, beans, spinach, .and broccoli are rich sources of calcium and magnesium. Adding herbs to your food is a great idea basil, oregano, peppermint, thyme are also good sources of calcium.

Omega-3s fatty acid:

You are probably aware of Omega-3 fatty acids and its innumerable health benefits. But quite recently, scientists have shown that a deficit of omega-3 fatty acids is associated with depression. Consumption of small amount of omega-3 fatty acids has been associated to depressive disorders as compared to people who get ample omega-3 fatty acids. Also, people who eat fish rarely are more likely to suffer from depression.  Supplementing your diet with fish oil for at least half a year was found to be responsible for better and happier moods in people. 

Apart from taking care of your diet, there are several changes that you must incorporate in your routine too.

Avoid indulging in depression inducing foods: Many people try to deal with depression by indulging in alcohol or drugs. These can not only reduce the effectiveness of your depression medications but also disturb the sleep pattern making your condition even more miserable. Instead spend more quality time with family and friends for a more contented life.

Keep your Weight in check: You that being overweight is bad for your health. But studies have indicated that obesity is also related to depression. This may result from the physical and hormonal changes that are associated with obesity. Thus the best way to improve your physical and mental health is to work out! Exercise will not only help you to burn your flab but it is also found to release some ‘feel good’ hormones.

So, stop being grumpy and improve your mental health with vitamins and other nutrients.


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