Many countries around the world are able to offer a variety of food to its populace, however, there are many people who remain in the dark about the role of a diet that is suitable in the management and treatment of depression. The brain and the gut work synergistically with each other and with other organs, therefore nutrition influences the genetic onset and consequences of many chronic diseases. The biological link between psychiatric and metabolic disorders is now recognized.
Review of the news release by the World Health Organization (WHO) on March 30, 2017, defines depression as a common mental illness characterized by persistent sadness and a loss of interest in activities that people normally enjoy, accompanied by an inability to carry out daily activities, for 14 days or longer.
In addition, people with depression normally have several of the following: a loss of energy; a change in appetite; sleeping more or less; anxiety; reduced concentration; indecisiveness; restlessness; feelings of worthlessness, guilt, or hopelessness; and thoughts of self-harm or suicide. (1)
WHO also identified that depression increases the risk of substance use disorders and diseases such as diabetes and heart disease, reversely people with these other conditions also have a higher risk of depression. (1) The intake of seafood has shown to be inversely related to the incidence of depression in populations around the world. When EPA (eicosapentaenoic acid) DHA (docosahexaenoic acid), and multivitamins were given to prison inmates, antisocial behavior including violence, fell significantly compared with those on placebo. In another study, teens who had previously attempted suicide made less suicide attempts when given EPA and DHA (Hallahan et al 2007).
Review of the news release by the World Health Organization (WHO) on March 30, 2017, defines depression as a common mental illness characterized by persistent sadness and a loss of interest in activities that people normally enjoy, accompanied by an inability to carry out daily activities, for 14 days or longer.
In addition, people with depression normally have several of the following: a loss of energy; a change in appetite; sleeping more or less; anxiety; reduced concentration; indecisiveness; restlessness; feelings of worthlessness, guilt, or hopelessness; and thoughts of self-harm or suicide. (1)
WHO also identified that depression increases the risk of substance use disorders and diseases such as diabetes and heart disease, reversely people with these other conditions also have a higher risk of depression. (1) The intake of seafood has shown to be inversely related to the incidence of depression in populations around the world. When EPA (eicosapentaenoic acid) DHA (docosahexaenoic acid), and multivitamins were given to prison inmates, antisocial behavior including violence, fell significantly compared with those on placebo. In another study, teens who had previously attempted suicide made less suicide attempts when given EPA and DHA (Hallahan et al 2007).
Omega-3 Fatty Acids
Omega-3 polyunsaturated fatty acids are the preferred fatty acids in the brain and nervous system. From conception through maturity, the essential omega-3 Fatty acids EPA and DHA make unique and irreplaceable contributions to overall brain and nervous system functioning. The brain is composed of much of the fatty acids found in fish oil (DHA) and as such fish oil has been found to be helpful in many conditions. For those who do not get enough omega-3 fats from their diet, supplements can be useful and effective. Therapeutic amounts of EPA and DHA start with approximately 400mg of each. Companies selling these supplements sell concentrates of varying dosages, so make sure you read the label. It is important to ensure the label indicates that the fat is free of heavy metal such as mercury and contaminants such as organophosphates (a group of human-made chemicals – insecticides – that poison insects and mammals). Clinical research has shown effective and promising roles of EPA and DHA in various psychiatric conditions.
Vitamins
How many of us ensure that we are getting the recommended amounts of vitamins each day? Vitamin deficiency can cause serious cognitive and mood problems. Vitamin deficiency means development of observable relevant, measurable disorders or typical deficiency symptoms due to insufficient intake, while insufficient intake means taking in an amount below the recommended daily requirements.
Mild nutritional deficiencies from poor diet can cause behavioural and cognitive dysfunction, but diet alone may not be able to obtain the levels of micronutrients shown in studies to change brain functions. This often requires a pharmacological rather than a dietary recommended intake (DRI) level of supplementation.
Thiamin (Vitamin B1)
Thiamin deficiency may be associated with mental health problems such as memory loss, anxiety, depression, irritability, and insomnia. The brain uses thiamin to help convert glucose or blood sugar into energy, so without it, the brain may not have enough energy to function normally. Good sources of thiamin include meats, fish and whole grains. It is also added to breads, cereals and baby formulas.
Riboflavin (vitamin B2)
Deficiency signs of riboflavin can appear within a few days. It interferes with how the body uses iron and contributes to the development of anemia when iron intakes are low. A deficiency in riboflavin may exert some of its effects by reducing the metabolism of vitamin B6 and folate, of particular interest in psychiatric disorders. It is also involved in determining circulating concentrations of homocysteine (high levels in the blood is regarded as a marker of cardiovascular disease). Milk and dairy products are the best sources for riboflavin, but it can also be supplied from meat, fish and green leafy vegetables.
Niacin (Vitamin B3)
Niacin is a key component of the molecule NADH (Nicotinamide adenine dinucleotide) which is important for the production of the neurotransmitter dopamine (dopamine is made in your brain and acts as a chemical messenger). Niacin is required for the proper functioning of your entire body. If taken as a supplement it can help to ease symptoms of illnesses such as arthritis, lower cholesterol and boost brain function. Deficiency can result in Pellagra, mental confusion, fatigue, diarrhea and depression. Good sources of niacin include liver, chicken, turkey, salmon, and tuna.
Folic Acid (Folate)
Folic acid is a B vitamin that helps the body make new cells. It is especially important for women before and during pregnancy as it can prevent major birth defects of the baby’s brain and spine. Folate deficiency is associated with depression, cognitive decline and dementia. It has been identified as a risk factor for schizophrenia through epidemiological, biochemical and gene association studies. Sources of the vitamin include green leafy vegetables, fruits, dried beans peas and nuts, enriched bread cereals and other grain products.
Iron
Iron is a mineral and is an important component in the production of hemoglobin which allows red blood cells to transport oxygen to tissues and muscles. As such low levels of iron means lesser oxygen reaching your cells, which in turn keeps them from functioning properly. Iron deficiency is associated with apathy, depression and fatigue. Iron deficiency anemia in children is associated with a significantly increased risk of psychiatric disorders such as mood disorders, autism spectrum disorder, attention-deficit hyperactivity disorder, and developmental disorders (Chen et al 2013). Food sources of iron include liver (avoid during pregnancy), red meat, beans, nuts, fortified breakfast cereals and soy bean flour.
References
Krause’s Food & The Nutrition Care Process
By L. Kathleen Mahan, Janice L Raymond
https://mangoclinic.com/fascinating-facts-about-niacin/
http://www.who.int/mediacentre/news/releases/2017/world-health-day/en/
Omega-3 polyunsaturated fatty acids are the preferred fatty acids in the brain and nervous system. From conception through maturity, the essential omega-3 Fatty acids EPA and DHA make unique and irreplaceable contributions to overall brain and nervous system functioning. The brain is composed of much of the fatty acids found in fish oil (DHA) and as such fish oil has been found to be helpful in many conditions. For those who do not get enough omega-3 fats from their diet, supplements can be useful and effective. Therapeutic amounts of EPA and DHA start with approximately 400mg of each. Companies selling these supplements sell concentrates of varying dosages, so make sure you read the label. It is important to ensure the label indicates that the fat is free of heavy metal such as mercury and contaminants such as organophosphates (a group of human-made chemicals – insecticides – that poison insects and mammals). Clinical research has shown effective and promising roles of EPA and DHA in various psychiatric conditions.
Vitamins
How many of us ensure that we are getting the recommended amounts of vitamins each day? Vitamin deficiency can cause serious cognitive and mood problems. Vitamin deficiency means development of observable relevant, measurable disorders or typical deficiency symptoms due to insufficient intake, while insufficient intake means taking in an amount below the recommended daily requirements.
Mild nutritional deficiencies from poor diet can cause behavioural and cognitive dysfunction, but diet alone may not be able to obtain the levels of micronutrients shown in studies to change brain functions. This often requires a pharmacological rather than a dietary recommended intake (DRI) level of supplementation.
Thiamin (Vitamin B1)
Thiamin deficiency may be associated with mental health problems such as memory loss, anxiety, depression, irritability, and insomnia. The brain uses thiamin to help convert glucose or blood sugar into energy, so without it, the brain may not have enough energy to function normally. Good sources of thiamin include meats, fish and whole grains. It is also added to breads, cereals and baby formulas.
Riboflavin (vitamin B2)
Deficiency signs of riboflavin can appear within a few days. It interferes with how the body uses iron and contributes to the development of anemia when iron intakes are low. A deficiency in riboflavin may exert some of its effects by reducing the metabolism of vitamin B6 and folate, of particular interest in psychiatric disorders. It is also involved in determining circulating concentrations of homocysteine (high levels in the blood is regarded as a marker of cardiovascular disease). Milk and dairy products are the best sources for riboflavin, but it can also be supplied from meat, fish and green leafy vegetables.
Niacin (Vitamin B3)
Niacin is a key component of the molecule NADH (Nicotinamide adenine dinucleotide) which is important for the production of the neurotransmitter dopamine (dopamine is made in your brain and acts as a chemical messenger). Niacin is required for the proper functioning of your entire body. If taken as a supplement it can help to ease symptoms of illnesses such as arthritis, lower cholesterol and boost brain function. Deficiency can result in Pellagra, mental confusion, fatigue, diarrhea and depression. Good sources of niacin include liver, chicken, turkey, salmon, and tuna.
Folic Acid (Folate)
Folic acid is a B vitamin that helps the body make new cells. It is especially important for women before and during pregnancy as it can prevent major birth defects of the baby’s brain and spine. Folate deficiency is associated with depression, cognitive decline and dementia. It has been identified as a risk factor for schizophrenia through epidemiological, biochemical and gene association studies. Sources of the vitamin include green leafy vegetables, fruits, dried beans peas and nuts, enriched bread cereals and other grain products.
Iron
Iron is a mineral and is an important component in the production of hemoglobin which allows red blood cells to transport oxygen to tissues and muscles. As such low levels of iron means lesser oxygen reaching your cells, which in turn keeps them from functioning properly. Iron deficiency is associated with apathy, depression and fatigue. Iron deficiency anemia in children is associated with a significantly increased risk of psychiatric disorders such as mood disorders, autism spectrum disorder, attention-deficit hyperactivity disorder, and developmental disorders (Chen et al 2013). Food sources of iron include liver (avoid during pregnancy), red meat, beans, nuts, fortified breakfast cereals and soy bean flour.
References
Krause’s Food & The Nutrition Care Process
By L. Kathleen Mahan, Janice L Raymond
https://mangoclinic.com/fascinating-facts-about-niacin/
http://www.who.int/mediacentre/news/releases/2017/world-health-day/en/