Vitamin deficiency that causes mental problems: Nutritionist's comment

Essential vitamins

Certain vitamin deficiencies significantly impact mental health. It's important to know which vitamin levels need to be maintained in the body.

Ensuring a balanced diet that includes all these essential vitamins and minerals is key to maintaining optimal mental health.

The nutritionist said that the psyche does not like abrupt changes and will resist anything that causes changes and anxiety.

Specifically, it's worth monitoring the levels of the following vitamins in the body:

• Vitamin C: A powerful antioxidant that protects brain cells from oxidative stress. Its deficiency leads to fatigue, depression, and deterioration in well-being and cognitive functions.
• Vitamin B1: Important for the brain's energy metabolism. Its deficiency results in irritability, depression, fatigue, and cognitive dysfunction.
• Vitamin B3: Deficiency leads to depression, anxiety, irritability, and psychosis.
• Vitamin B5: Although deficiency is rare, it causes fatigue, depression, and sleep disturbances, affecting overall mental health.

Beneficial foods for mental health

Berries: Biologically active polyphenolic compounds (anthocyanins) found in berries and dark-colored fruits and vegetables can slow cognitive decline due to their antioxidant and anti-inflammatory properties. Diets high in strawberry, blueberry, or blackberry extract restore age-related deficits in neural function and behavior, including learning and memory. Berry anthocyanins also reduce the risk of cardiovascular diseases by lowering oxidative stress and reducing the expression of inflammatory genes.

Coffee: Coffee beans can raise blood pressure and contain antioxidant compounds that reduce the oxidation of low-density lipoproteins. Coffee consumption is also associated with increased insulin sensitivity and reduced concentrations of inflammatory markers. The short-term impact of coffee on mood may be linked to altered serotonin and dopamine activity, while its potential long-term effects could be related to its antioxidant and anti-inflammatory properties.

Chocolate: Dark chocolate helps neutralize free radicals and improves endothelial and platelet function. Daily consumption of 6 grams of chocolate reduces the combined risk of myocardial infarction and stroke in adults by 39%. Through the dopamine and opioid systems, emotionally comforting food can actually contribute to a depressive mood.

This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.