Depression is a mental illness that can affect anyone, at any age and stage of life. It can cause persistent sadness, loss of interest in activities, fatigue, and difficulty with concentration and decision-making.

Although therapy and medication are widely used treatments, they are not the only ways to fight depression. In recent years, studies have found a strong link between nutrition and mental health.

There are certain nutrients that can help fight depression by supporting brain function, reducing inflammation, and regulating mood.

In this article, we will discuss ten essential nutrients that you should include in your diet to improve your mental health.

1. Omega-3 Fatty Acids

Omega-3 fatty acids are essential fats that cannot be produced by the body and must be obtained through diet or supplements. Some of the best sources of omega-3 fatty acids are fatty fish, such as salmon, tuna, and sardines.

They are also found in walnuts, flaxseed, and chia seeds. Omega-3s have been shown to improve brain function, reduce inflammation, and regulate mood.

In fact, studies have found that people who consume more omega-3s have a lower risk of depression and other mental health conditions. In one study, people who ate more fish had a 20% lower risk of depression than those who ate less fish.

2. Vitamin D

Vitamin D is a fat-soluble vitamin that your body produces when your skin is exposed to sunlight. It is also found in certain foods, such as fatty fish, egg yolks, and fortified milk.

Vitamin D is important for bone health, but it also plays a role in regulating mood and reducing inflammation.

Research has shown that people with depression tend to have lower levels of vitamin D. In a study of over 4,000 adults, those who had low levels of vitamin D were more likely to have symptoms of depression.

Although it is not clear whether low vitamin D levels cause depression or the other way around, it is important to make sure you are getting enough vitamin D.

3. B Vitamins

B vitamins, such as B-12 and folate, are essential for maintaining good health. They help your body produce red blood cells and DNA, and they are also important for brain function.

Studies have shown that people with depression tend to have lower levels of B vitamins than those without depression.

Some good sources of B vitamins include whole grains, leafy greens, eggs, and dairy products. If you are a vegan or vegetarian, you may need to supplement with B-12, as it is primarily found in animal products.

4. Magnesium

Magnesium is a mineral that is important for many bodily functions, including muscle and nerve function, blood sugar regulation, and bone health. It is also important for brain function and has been shown to have a calming effect on the brain.

Low levels of magnesium have been linked to depression and other mental health conditions. Some good sources of magnesium include leafy greens, nuts, seeds, and whole grains.

5. Zinc

Zinc is a mineral that is important for immune function, wound healing, and DNA synthesis. It is also important for brain function, and studies have shown that low levels of zinc are associated with depression.

Some good sources of zinc include oysters, beef, pork, chicken, and beans.

6. Vitamin C

Vitamin C is a water-soluble vitamin that is important for immune function, skin health, and wound healing. It is also important for brain function, as it helps produce neurotransmitters that regulate mood.

Studies have shown that people with depression tend to have lower levels of vitamin C than those without depression. Some good sources of vitamin C include citrus fruits, berries, and leafy greens.

7. Vitamin E

Vitamin E is a fat-soluble vitamin that is important for immune function, skin health, and heart health. It is also important for brain function, as it helps protect the brain from oxidative damage.

Studies have shown that low levels of vitamin E are associated with an increased risk of depression. Some good sources of vitamin E include nuts, seeds, and leafy greens.

8. Probiotics

Probiotics are healthy bacteria that live in your gut and help support digestive health. They are also important for brain function, as they produce neurotransmitters that regulate mood.

Research has shown that people with depression tend to have an imbalance of gut bacteria.

By consuming probiotic-rich foods, such as yogurt and kefir, and taking probiotic supplements, you can help restore the balance of healthy bacteria in your gut and potentially improve your mental health.

9. Iron

Iron is a mineral that is essential for producing hemoglobin, a protein in your red blood cells that carries oxygen throughout your body. Iron is also important for brain function, as it helps produce neurotransmitters that regulate mood.

Studies have shown that people with depression tend to have lower levels of iron than those without depression. Some good sources of iron include beef, liver, beans, and leafy greens.

10. Selenium

Selenium is a mineral that is important for immune function, thyroid function, and reproduction. It is also important for brain function, as it helps produce neurotransmitters that regulate mood.

Studies have shown that people with depression tend to have lower levels of selenium than those without depression. Some good sources of selenium include Brazil nuts, seafood, and meat.