Omega 3 Fatty Acids Omega 3 fatty acids are essential for a well-
functioning brain, and are most abundant in fatty fish. To a lesser degree, we can get them from green leafy vegetables, walnuts and pumpkin seeds. Low levels of one type of essential fatty acid in the brain have been linked to depression, irritability and even Alzheimer’s disease. Incorporate more high Omega 3 foods into the diet, or consider a high quality fish oil supplement.
Vitamin D Not only a vitamin, but a powerful antioxidant,
Vitamin D it is necessary for maintaining levels of serotonin in the brain and can have a profound effect on mood. It is produced by the body in re- sponse to sunlight, and is often depleted in winter months. Vitamin D is not found in many foods; cod liver oil is one of the best sources. It is a fat soluble vitamin so some fatty fish and high fat dairy prod- ucts provide a small amount. Those who feel low in the colder months should consider supplementing Vitamin D.
B Vitamins If you feel unhappy, irritable and have a short
fuse, you may be lacking in B vitamins. This com- plex of nutrients is necessary for emotional well- being, but gets depleted by poor diet, many medica- tions, caffeine and alcohol. They help get energy to brain cells, reduce inflammation in brain and body, and support normal detoxification. Many years ago high doses of B complex vitamins were used to treat schizophrenia, but over time medication has replaced these important nutrients in addressing mood disorders.
Food Sensitivities
While eating a healthy and balanced diet is key to good mental health, if you have a food sensitiv- ity, a seemingly healthy food can be a problem for you. Gluten, a protein found in wheat, barley and rye, is most often implicated in mood disorders, and numerous studies have linked it to schizophrenia, depression, and other mental health issues. While a trial of a gluten-free diet may seem daunting, nowa- days there are tremendous resources for implement- ing this protocol. Most grocery stores have gluten- free sections, and restaurants offer gluten-free menu items. For anyone suffering from depression where gluten is a factor, the benefit of an improved outlook outweighs any inconvenience.
While it is unlikely that someone with depres- sion is suffering from a medication deficiency, it is highly possible that they are nutritionally depleted. If you are feeling low, consider your pantry, before your pharmacy, to replete your body of the key nu- trients needed for mental health. If diet and lifestyle
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changes do not lift your mood, or depression is severe, see a health care profes- sional for an evaluation, but remember to incorporate good nutrition into any mental health protocol.
Vicki Kobliner MS, RD, CD-N is a Registered Dietitian and owner of Holcare Nu- trition (
www.holcarenutrition.com). Vicki works with infants, children and adults with digestive disorders, food allergies, ADHD, autism and other chronic illness, and provides fertility and prenatal nutrition counseling. Vicki has extensive experi- ence in using dietary modification, appropriate supplementation and functional lab testing to achieve optimal wellness. She can be reached at 203.834.9949 or
vicki@holcarenutrition.com. See ad on page 22.
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