So I have decided to work off this list first and figure the rest out as I go along! (Great plan Jacks, yeah!)Deficiencies in the following list of nutrients have all been linked to issues with mental health:
Let's begin with the B Group vitamins, also known as B-complex vitamins.
According to the list above, deficiency of vitamins B1, B3, B5, B6 & B12 can lead to depression, stress, poor memory, irritability, confusion, anxiety and poor concentration. Well I must have absolutely none in my poor, poor body!
B vitamins are a group of water soluble vitamins that play vital roles in cell metabolism and are also necessary to maintain healthy skin, hair and muscle tone, enhance immune and nervous systems and promote cell growth and division. They are not a source of energy, as some energy drinks may claim, but the body will be tired and lacking in energy if deficient in vitamin B. The body uses nutrients such as carbs, fat and protein for fuel and B group vitamins help the body to use that fuel.
The different names of B Vitamins are:
B2 - Riboflavin
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B5 - Pantothenic Acid
B6 - Pyridoxine
B7 - Biotin
B9 - Folic Acid
B12 - Cobalamins or cyanocobalamin
So, how do we get more B vitamins into our diet?
They are found in whole, unprocessed food.
(Why am I not surprised by this?!?)
They are particularly concentrated in meat products such as turkey, tuna and salmon.
Good sources include kombucha (google it peeps), whole grains, potatoes, bananas, lentils, chili peppers, tempeh (again, google), beans, nutritional yeast, brewer's yeast (don't get all excited - the ethanol in beer inhibits the absorbtion of the vitamins found in it - doh!), dairy, eggs, nuts, sunflower seeds and liver.
A popular method of increasing your B Vitamin intake is to take dietary/vitamin supplements. However, if you are eating a balanced diet of foods containing vitamin B, you really shouldn't need to take any extra. The body simply flushes any extra out in your wee.
However if you have a hard time hitting the mark with say, oh... your vegetable intake (dark, leafy greens anyone?) then you could look at supplementing your diet with a B Complex Vitamin, which includes the whole group. Don't self diagnose though, because you could just end up masking other vitamin dificiencies or taking them incorrectly.
Specific Sources of each individual B vitamin include:
B1 - Thiamin - wholemeal cereal grains, seeds (especially sesame), legumes,
wheatgerm, nuts, yeast & pork.
B2 - Riboflavin - milk, natural yoghurts, cottage cheese, wholegrain breads & cereals,
egg white, leafy green vegetables, meat, yeast, liver & kidney.
B3 - Niacin - meats, fish, poultry, milk, eggs, wholegrain breads & cereals, nuts,
mushrooms & all protein-containing foods.
B5 - Pantothenic Acid - liver, milk, kidneys, eggs, meats, yeast, peanuts & legumes.
B6 - Pyridoxine - cereal grains & legumes, green, leafy vegetables, fish & shellfish, meat
& poultry, nuts, liver & fruit.
B7 - Biotin - cauliflower, egg yolks, peanuts, liver, chicken, yeast & mushrooms.
B9 - Folic Acid - green leafy vegetables, legumes, seeds, liver, poultry, eggs, cereals &
citrus fruits
B12 - Cobalamins - liver, meat, milk, cheese & eggs, almost anything of animal origin
Just remember, most of these vitamins can't be stored by the body and have to be consumed regularly in the diet- any extra will be flushed out. It is also important to note that extended cooking and alcohol can destroy the availability of many of these vitamins in the food.
Guess that means no more wine with dinner? Noooooooooooooooooooo..................................
Also, please don't use this as the only way to treat your depression. This is meant only as a guide to help improve the symptoms, but any changes to your diet should be done in conjunction with your doctor or health care professional.
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