Being depressed or anxious is very common today. The consequences are harmful, both for our bodies and for our minds. If we add that we do not eat as we should, since we do not have time to cook or sit at the table and enjoy a nutritious breakfast, then the picture worsens. Eating a varied and healthy diet can help us reduce or even prevent symptoms of depression and anxiety.
The vitamins we need when we feel bad are the following:
Vitamin B2
Known as riboflavin is the vitamin that most people lack in western or industrialized countries due to the diet they carry. This results in fatigue, difficulty in concentrating, and depression. In the case of having thyroid problems or being vegan, B2 deficiency is more significant. You can find this vitamin in the following foods:
- Nuts
- Dairy products (milk, cheese)
- Liver
- Egg white
- Cereals
- Fish
Vitamin B3
Niacin is needed to create different hormones, such as serotonin, dopamine, and histamine, all responsible for providing us with well-being and happiness. If you eat a lot of starchy foods, you may have a vitamin B3 deficit and feel irritable, anxious, or lethargic. The foods that most contain this nutrient are:
- Milk
- Eggs
- Rice
- Fish
- Lean meats
- Vegetables
- Poultry white meat
- Peanuts
Vitamin B6
This nutrient can relieve the symptoms of depression, as it is involved in the production of serotonin, which is responsible for relaxing and making us feel good. According to a case study, low levels of vitamin B6 are related to the appearance of depressive situations. The primary sources of B6 are:
- Chicken
- Salmon
- Cow liver
- Prawns
- Dairy products (milk and cheese)
- Spinach
- Wheat germ
- Sunflower seeds
Vitamin B12
It helps to regulate the mood correctly. Its deficiency is closely related to depression, so it is essential to conduct a vitamin check (ตรวจวิตามิน, which is the term in Thai) and include it in our diet. Of course, it is also important to be healthier. This nutrient also reduces anxiety by acting on some brain chemicals that cause or increase it. Among the most prominent origin of vitamin B12 are:
- Red and white meats
- Eggs
- Seafood
- Beer yeast
- Dairy products
- Liver
