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5 Essential vitamins to include in your diet for mood health

By Ruchi Upadhyay 
Updated Date

Diet for mood health: Mood disorders are a serious matter that affects everyday living. Taking antidepressants may be a helpful way to combat the symptoms associated with mood problems caused by depression and anxiety. However, resorting to a healthy diet could be a natural way to boost your mental health and decrease the risk of mood disorders.

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# Vitamin C

Vitamin C or ascorbic acid is known to be beneficial for developing and repairing body tissues, maintaining healthy skin, aiding wound healing, and boosting the immune system. One more thing that vitamin C may do for your health is to improve mood.

People who have vitamin C deficiency often experience fatigue and feelings of depression.

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In a study conducted in acute care hospitals, patients who have lower than average vitamin C levels have improved mood and reduced psychological distress after receiving adequate amounts of vitamin C.

# Vitamin D

Vitamin D is one of the only two vitamins the human body can produce and synthesize.

Vitamin D is an essential vitamin known to have a vital role in maintaining healthy teeth and bone structure and is recently associated with decreased risk of infections. Moreover, vitamin D is also associated with a reduced risk of mental illnesses, including depression, schizophrenia, and seasonal affective disorder (SAD).

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# Vitamin B6

Vitamin B6, also known as pyridoxine, is a water-soluble vitamin that is naturally present in many foods, added to others, and available as a dietary supplement. It helps the body store energy from protein and carbohydrates, aids in the formation of hemoglobin, and plays a vital role in mood regulation.

Vitamin B6 is necessary for producing neurotransmitters, including gamma-aminobutyric acid, dopamine, and serotonin. These neurotransmitters are associated with pleasurable sensations and help regulate mood, sleep, memory, learning, and digestion.

# Vitamin B9

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Vitamin B9, also known as folate in its natural form, is vital for the production of red blood cells, tissue growth, cell function and helps reduce birth defects in unborn babies. The man-made form of folate is referred to as folic acid.

Vitamin B9, B6, and B12 are excellent vitamins for mood health. They work together to help break down the amino acid homocysteine. Several studies have revealed that patients with depression also have an elevated incidence of folate deficiency.

# Vitamin B12

B12, also referred to as Cobalamin, is a water-soluble vitamin. Vitamin B12, alongside other B vitamins, plays a significant role in the production of brain chemicals that influence mood and brain function. Low levels of B12 vitamin may be linked to depression.

The primary sources of vitamin B12 are animal products, including meat, poultry, eggs, milk, and fish. Although not present in plant foods, Vitamin B12 can be obtained in fortified plant-based products such as cereals and are a readily available option for vegans. Some nutritional and brewer’s yeast products are also fortified with vitamin B12.

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