At the heart of this research is a simple question: Nutrition can affect our mental state?
Mental health disorders are complex. So is the brain. And so are the foods we eat and how our body interacts with them.
You must be thinking: “Dai Rudy, depression is a serious illness. You want to convince me that depression can be cured by changing your diet?”
I know this because I experienced depression. And let me tell you it's a miserable life. If you've ever experienced it at any level, you already know.
Changing my diet was a critical factor in recovering from depression. And still today I continue with this diet rich in anti-depressant nutrients.
However, we are still in the early stages of understanding exactly how the brain works, and how anti-depressant nutrients could help with depression.
But What Are These Anti-Depressant Nutrients?
here they are:
- Folate, Folic Acid or Vitamin B9
- Omega 3 – Essential Fatty Acid
- Vitamin B6
- Vitamin B12
- Vitamin D
There aren't that many.
And I guess you are wondering: “Rudy, I'm not a doctor so I don't understand a thing of what you're talking about“.
Do not worry, I don't talk like a doctor because I'm not a doctor.
“Ciao! My name is Rudy.”
Most people know me because I write about human potential and effective information supported by psychological notions presented in a simple and concise way.
How To Eat Properly Helps the Brain?
Your brain is hungrier than you think… It is he who makes you feel hungry…. He's the one who squeezes your stomach. He's the one who makes you dizzy when you're weak.
It needs a lot of energy and specific nutrients for YOU to function properly.
The brain is like the control unit of a car. It sends information through the nervous system making sure you get it working.
But as you well know if you've ever had a’ very computerized car like a BMW or Mercedes, over time the control unit could give problems.
How much this happens, Your dear car refuses to work or just performs basic functions like turning on the hazard lights.
The same happens to a brain deficient in essential nutrients.
YOU operate at a minimum, badly and in severe cases you could self-destruct (depressive suicide).
For this, today I will tell you everything you need to know about’ importance of Vitamin B12 and their therapeutic function to combat depression.
In this article you will find out:
- Vitamin B12 and Depression; All you need to know.
- How Vitamin B12 Helps Fight Depression.
- What are the symptoms of low vitamin B12.
- Facts about vitamin B12.
- Because vitamin B12 is missing in the modern diet.
- Foods rich in vitamin B12.
- Vitamin B12 supplements.
Vitamin B12 and Depression
All you need to know
The vitamin B12 contributes to blood formation, and its deficiency negatively affects the brain and nervous system.
Moreover, muscle development and growth may also be affected: vitamin B12 nourishes and nourishes the muscles.
Ti starai chendoendo: “But how do I know if I have a vitamin B12 deficiency?”
The system par excellence is by doing a blood test.
But it is only necessary if you have two or more of these symptoms:
- chronic fatigue
- loss of appetite
- poor memory
- difficulty concentrating
As you may have noticed, these symptoms are common if you are depressed.
Depression, Only Anti-Depressants?
One of the most interesting documents I read in the psychiatric literature was a woman's 57 years.
Antipsychotic and antidepressant drug treatments, two courses of electroconvulsive treatment before anyone bothered to check his vitamin B12 level.
A suffered for years of:
- bouts of crying
- motor problems
- perceptual disturbances
Within 4 months after discovering its vitamin B12 deficiency, and subsequent treatment… Turnstile’ How it was 14 years ago, and remained stable without further treatment.
Not exactly. I would say a simple solution with instead a style of medicine more customized.
Trying to identify hormonal imbalances, nutritional and immune that they can “to appear” psychiatric in nature, many pathologies can be resolved.
The problem today is the generallization with which doctors take care of the patient.
A simple example:
“Doctor, I always have a headache.”
“Take aspirin three times a day until it passes.”
But what is the cause of that headache? Because it is frequent? When it started?
It seems that the medical world does not have the time or interest in researching the cause of problems but only in resolving conditions with medicines.
An Ally Against Depression
According to the study conducted by the researchers of the Department of Psychiatry of Etela Savo in Finland, melancholy depression can be fought with the administration of vitamin B12 and folate instead of anti-depressants.
“Rudy, thing is melancholic depression?”
Melancholy depression manifests itself with a distressed mood and moods. Life seems to have no meaning anymore 🙁
In fact, the researchers found that in subjects who took higher amounts of folate and vitamin B12, the risk of depressive symptoms of melancholic depression was reduced by 70%.
Moreover, low levels of vitamin B12 increase the risk of developing metabolic syndrome - a set of metabolic risk factors that increase the chances of developing diseases such as:
- cardiovascular pathologies
We definitely need to take our vitamin B-12 levels seriously.
Facts To Consider
Here are some key points:
- Besides you have 50 years it is recommended to take B12 supplements. The reason is that fewer gastric acids are produced as we get older.
- A blood test can be used to identify a B-12 deficiency.
- People with vegetarian diets are more at risk of B-12 deficiency.
- Some people consume enough B-12, but their bodies do not properly absorb the vitamin. Therefore? Using sublingual supplements.
Vitamin B12 Is Missing In The Modern Diet?
In no way.
Plates of meat, chicken and fish are very rich in B12.
The problem is that some people fail to absorb this vitamin.
The most common cause is a lack of stomach acid caused by stress, aging or dressings that block the formation of this acid.
I paint you a common scenario.
A patient is eating foods that he is unable to digest properly and that promote local inflammation, further perpetuating poor digestion and transit.
The patient has refluxes of heavy foods such as fries, cereals and dairy products.
A dressing that restores the bacterial outbreaks and restores the absorption of vitamin B-12.
If the digestive problem is ignored, the patient will likely develop symptoms that will earn you a prescription for antidepressants. Whether, the drugs will begin to accumulate.
Other common cases are:
- Food restrictions (vegetarians).
- Pernicious anemia.
- GMOs are gluten free. Too many genetically modified foods can lead to imbalances in the absorption of vitamin B12.
- Dressings, especially those that regulate blood sugar.
Recommended Foods For Your Diet
Some excellent food sources of vitamin B12 are:
- low-fat milk
- strengthened cereals
- fish; the best are sardines, tuna and salmon
- Red meat
Some Tips For Getting Natural Vitamin B12 Supplementation Through Your Diet
The major sources of vitamin B12 come from fish, egg whites, poultry and lean meat.
These dishes are bombshell and delicious:
- Omelette with bacon and dark cheese.
- Venetian chicken livers.
- Wholemeal bread bruschetta with smoked salmon, asparagus and eggs.
- Mussels in white wine.
- Pasta with sardines.
- Salmon skewer with peppers.
- Lentils with curry vegetable roots.
- Steamed trout with fragrant bunch.
Tips for Storing Vitamin B12 in Food
Most vitamins are kept when there is less contact with water and a shorter cooking time, notes the extension of the University of Kentucky.
The cooking water released from food contains most of the B vitamins.
Therefore, use it in the preparation of sauces and soups.
Supplements For Your Every Need
For vegan friends and over 50s, a vitamin B12 supplement is just not recommended, but not negotiable.
You probably already know, but it is worth repeating: a diet low in B12 can cause anemia and nerve damage – not just depression.
If you go to the store take a look at all the vitamin B12 supplements, you will probably be confused.
Dozens of names, dosages, and shapes (liquid, pads, dust).
Therefore, which one to choose?
Here I am 4 key points when buying a vitamin B12 supplement:
- Make sure it's vegan; Many supplements are of animal origin, and therefore not for vegetarians.
- Choose Methylcobalamin; It is the best absorbed form of vitamin B12 by our body.
- Check that it's sublingual; It must not be digested by the stomach. Particularly very useful for people with gastric problems.
- Start with the smallest dosage; There is no need to start with the maximum dosage of 5.000 mcg maybe because you are vegan. Start with 1000 mcg for a few weeks. If you still suffer from fatigue, depression or anemia, increase the dose.
Overall, Vitamin B12 supplements are very safe, easy to find, very affordable and if you choose a good brand, they make the perfect addition to your diet.