Vital Nutrients for Healthy Mind and Body

Depression is a mental illness which needs to be treated to save one self from further health problems. Most people turn to medicines for anxiety disorders but there can be better ways to treat the issue. Vitamins and minerals have an essential role in nourishing the brain and body to overcome health disorders naturally.

A depressive episode can indicate deficiencies of minerals and vitamins in the body such as Vitamin D, Omega 3 fatty acids, Magnesium, Zinc, Vitamin b12, Folic acid, Vitamin C, Potassium, and Iron. So, what roles do these nutrients play to regulate normal brain and body functioning. Let’s jut have a closer look at each of the nutrients to know more about them.

Depression nutrients
Original idea: food for thought. Symbol of some ideology.

Vitamin D

Sunshine has a vital role in our life as it stimulates the production of vitamin D in the body. So, when do you remember taking a sun bath last time? It is important for us nowadays to realize how essential this vitamin is for our mental health, depression, and anxiety.

Most of us stay indoors to enjoy what technology has to offer but nature can save you from the health disorders as soon as you realize and turn towards it. 30 minutes of sunshine can do wonders for improving your overall mood or you should take 2000 IU of Vitamin D daily to meet your body’s needs.

Omega 3 Fatty Acids

The body does not produce essential fatty acids which is why it should be supplied through nutrition. The omega 3 fatty acids are basically antioxidants which are responsible for lowering blood pressure, reducing triglycerides levels, reducing the risk of heart disease and sudden cardiac arrest.

People who do not consume enough fats may lack this vital nutrient. Omega 3 fatty acids supplement can be helpful and has been seen to decrease anxiety symptoms.


Magnesium has a role in your overall health and well being as it regulates your immune system and controls blood sugar levels. Studies has shown the adverse effects of magnesium deficiency on health as it increases anxiety. Incorporating magnesium in your daily diet can be easy with foods such as dark chocolate, flax seeds, chia seeds, avocados, almonds, and bananas.


Zinc can often be overlooked when considering anxiety and depression lowering nutrients for the body. People who take zinc supplements were shown to have less anxiety behaviours. Also, you may take zinc from natural food sources such as meat, shellfish, and eggs.

Folic Acid

Folic acid is the nutrient given importance to before and during pregnancy. However, it can contribute to the general well being of a person by improving overall mood. Leafy greens, fruits, beans, oranges, meat, cereals, bread, pasta, and crackers are all good sources of folic acid.

Vitamin B12

Lack of vitamin b12 can affect health adversely and cause symptoms like severe joint pain, shortness of breath, memory loss, loss of taste and smell, and delusions. Severe deficiency of this vitamin is known to cause depression and vegetarians fall victim to it mostly as plants do not contain vitamin b12 for which they should take a supplement.

Vitamin C

Vitamin C remains in the talk every now and then for its immune system boosting properties and intellectual functioning. What is less known about this vital nutrient is about its mood boosting properties as it has a role in improving memory and mood effectively. Consuming at least 100 mg of vitamin C either naturally or through a supplement is a must for everyone.


The overall brain function is controlled by various nutrients in the body. Disruption in the signals reaching the brain can have bad impact on the overall well being worsening moods. Mental fatigue, depression, and memory issues are linked with potassium deficiency in the body which needs to overcome.

Study shows that 20% of psychiatric patients were known to have low potassium levels in the body which further assures the importance of potassium. Fruits, nuts, legumes, and vegetables are all good sources of potassium in the body.


Having low iron levels can have symptoms similar to that of depression. Reduced mental clarity and low moods are the most prominent of all the symptoms of having low iron levels. Try to include foods containing iron in your diet to overcome the deficiency naturally or else a supplement can be necessary too.

Iron rich foods include red meat, liver, fish, poultry, beans, and fortified cereals. Moreover, iron supplements can be of great help if you are lacking the nutrient severely.

Other Tips to Overcome Depression and Anxiety Naturally

Vitamins and minerals play a vital role in determining the severity of a nutrient deficiency in your body. However, nutrition is often overlooked when we talk about mental health disorders. Altering the diet and lifestyle naturally can be the first and foremost step to overcome mental disorders naturally.

Try and include as many healthy foods in your daily diet to experience the difference in your overall well being. You will be amazed what nature has to offer for a healthy mind and body. Nutrients are vitally needed for healthy brain functioning and there is no doubt about that. Water is another important thing nature provides us with.

Adequate water intake can do wonders for your overall health. Water can improve skin, hair, nails, and overall functioning of organs. Think of all the nutrients as a fuel for your body which you have to provide it with so as to overcome fatigue and other health problems.

Eat well, exercise, and sleep well should be the rule of your life. This will eliminate so many of your daily life and health issues. Exercise can help your body release chemicals and hormones that will help in elevating mood. Taking deep beaths is another easy therapy to release your stress frequently.

You have more power over your body and you can turn it in your favor only if you want to. Avoid all unnecessary things you do in your life like drinking alcohol as it only has bad effects on the body. It is also important to face your fears and do not run from them. Try to overcomeyour worrying habit as it will only do harm to your health.

Focus on whatever you do well in life as this will boost your self confidence and make you feel good. You can do this by making an action plan where you list down all what you have done well foe the day. Spend your time in the present and avoid reliving in the past. Changing your thought process is the best thing you can do for yourself.

Also, if you are not able to cope up with your condition, it is never too late to seek professional help. Remember that there is no quick fix that will fit perfectly for everybody. You will have to figure out what works best for you and your overall well being. It is just about keeping yourself happy, relaxed, and healthy.

Your body should be getting all that it needs to function in a positive environment. You will soon be able to reap the benefits if you try and help yourself following the tips discussed above.

Khadija Ahmad

An author at Ask Health News, Khadija has good experience in Health And Physical Education and delivers her research work to entertain readers. Her words reflect creativity and intellect as she succeeds in shaping them into interesting articles for readers. Email: khadija@askhealthnews.com

Related Articles

Leave a Reply

Your email address will not be published. Required fields are marked *


Adblock Detected

Please consider supporting us by disabling your ad blocker