depression , nutrition and psychology

2. Submitted to:- Mam Iqra Yaseen
Submitted to:- Group # 3
Name Roll #
Aliha Ali 18-03
Bushra Shahid 18-12
Iqra Mirza 18-22
Iqra Sadaqat 18-23
Kainat Shahid 18-26
Muqaddas Ashraf 18-37
Sanya 18-49

3. DIETARY CAUSES OF DEPRESSION

4. Contents
1. Introduction to depression
2. Symptoms of depression
3. Link between depression and diet
4. Complexes of depression
5. Dietary causes
•Carbohydrates
•Proteins
•Essential Fatty Acids
•Vitamins and Minerals
•Prevention

5. What is Depression?
Definition:-
''Depression is more typically thought of as strictly biochemical-based or
emotionally-rooted''
The most common mental disorders that are currently prevalent in
numerous countries are:
Depression
 Bipolar disorder
 Schizophrenia, and
Obsessive-compulsive disorder

6. Symptoms of Depression
 Hopeless outlook
 Lost interest
Increased fatigue and sleep problems
Anxiety
 Irritability in men
Changes in appetite and weight
Uncontrollable emotions
 Looking at death

7. What is link between depression and nutrition?
On the contrary, nutrition can play a key role in the onset as well as severity and
duration of depression.
There are many eating patterns that are seem to be causes of depression such as:
i. Poor appetite
ii. Skipping meals
iii. Dominant desire for sweet foods

8. Poor Appetite
Loss of appetite can be an early sign of
depression or a warning of a depression relapse.
Loss of appetite is a common depression
symptom, feelings of sadness or worthlessness
can make some people overeat.

9. Skipping Meals
From my perspective and health factors included, skipping meals can cause your
body to go to something called, 'power saving mode.
In this mode your body produces stress hormones to enhance your body's ability
to stay aware and awake with most of the functional fact of your reproductive
system, nervous system are shut down to save energy.

10. Dominant Desire for Sweet Foods
It’s not unusual to crave carbs, sugar and chocolate when you
are stressed or dealing with depression.
 Cravings can be your body’s way of letting you know it’s not
getting something it needs, such as a specific vitamin or
mineral.
 Having certain cravings, such as for chocolate or other
sweets, is also often linked to how you feel emotionally.

11. Complexes of ''Depression''
Depression is a disorder associated with major symptom such as:
i. Increased sadness and anxiety
ii. Loss of appetite
iii. Depressed mood
iv. A loss of interest in pleasurable activities
 Patients who are suffering from depression exhibit suicidal
tendency to a larger degree and hence are usually treated with
antidepressants and/or psychotherapy.

12. What are the Dietary causes of Depression?
Diet low in Carbohydrates:-
Consumption of diets low in carbohydrate tends to predate depression
Production of brain chemicals serotonin and tryptophan that promote the
feeling of well being, is triggered by carbohydrate rich foods
 It is suggested that low glycemic index (GI) foods such as some fruits
and vegetables, whole grains, pasta, have good effect on mood
High GI foods primarily sweets that tend to provide immediate but
temporary relief.

13. Continued...

14. Essential ''Amino Acids''
Omega 3-Fatty Acids:-
The brain is one of the organs with the highest level
of lipids (fats).
 Brain lipids, composed of fatty acids, are structural
constituents of membranes.

15.  Continued...
It has been estimated that gray matter contains 50% fatty acids that are
polyunsaturated in nature (about 33% belong to the omega-3 family).
 Hence are supplied through diet.
 Lowering plasma cholesterol by diet and medications increases depression.

16. Vitamins
B-Complex Vitamins:-
 The mood improvement was particularly associated with improved vitamin B2 and B6 status.
In women, baseline vitamin B1 status was linked with poor mood and an improvement in the
same after 3 months was associated with improved mood.
Thiamine is known to modulate cognitive performance particularly in the geriatric population.

17. Vitamin B₁ (Thiamine)
The brain uses vitamin B1 to help convert glucose, or blood
sugar, into fuel. Without it, the brain rapidly runs out of
energy.

Thiamine deficiencies are rare but can lead to a variety of
disorders including irritability and symptoms of depression.

18. Vitamin B₃ (Niacin)
A niacin deficiency can cause pellagra, a disease that can cause psychosis and dementia.
Because many commercial foods contain niacin, pellagra has virtually disappeared. However,
deficiencies in vitamin B3 can produce agitation and anxiety, as well as mental and physical
slowness.
 Food sources of vitamin B3 include:
i. Dairy products
ii. Eggs
iii. Fish
iv. Lean meats
v. Legumes

19. Vitamin B₅ (Pantothenic Acid)
Deficiencies of vitamin B5 are rare but may lead to fatigue, depression, insomnia, skin
irritation, and numbness and tingling in the hands and feet.
Food sources of vitamin B5 include:
i. Broccoli
ii. Chicken
iii. Cod
iv. Eggs
v. Lentils

20. Vitamin B₆ (Pyridoxine)
Vitamin B6 helps the body process amino acids, which are the building blocks of proteins and
some hormones. It is needed to make serotonin, melatonin, and dopamine. Many nutritionally
oriented doctors believe that most diets do not provide optimal amounts of this vitamin
Food sources of vitamin B6 include:
i. Beef liver
ii. Chicken
iii. Chickpeas
iv. Cottage cheese

21. Vitamin B₉ (Folate)
Vitamin B9 is needed for DNA synthesis.
It is also necessary for the production of SAM (S-adenosyl methionine).
A poor diet, illness, heavy alcohol use, and certain drugs can contribute to
folate deficiencies.
Pregnant women are often advised to take this vitamin to prevent neural tube
defects in the developing fetus.

22. Continued...
It has been observed that patients with depression have blood folate levels,
which are 25% lower than healthy controls.
Food sources of folate include:
i. Asparagus
ii. Beans (e.g., chickpeas, black-eyed peas)

23. Vitamin B₁₂ (Cynocobalamin)
Supplementation with cobalamin enhances cerebral and cognitive functions in the elderly.

24. Vitamin C
When too little vitamin C plays a role in depression symptoms, supplements may
help. While there are currently more animal than human studies showing the effects
of vitamin C on depression, one small study of young male students linked higher
levels with an improved overall mood and lower levels with increased depression,
anger and confusion Food sources of vitamin C include:
i. Broccoli
ii. Brussels sprouts
iii. Cauliflower
iv. Grapefruits

25. Minerals
1. Calcium:-
A recent study showed that selective serotonin re-uptake inhibitors
(SSRIs) inhibit absorption of calcium into bones.
 Indiscriminate prescription of SSRIs by doctors and ingestion by
patients at risk of depression.
2. Chromium:-
Many studies on the association of chromium in humans depression
have been recorded which indicate the significance of this
micronutrient in mental health.

26. Continued...
3. Iodine:-
Iodine plays an important role in mental health.
4. Iron:-
Iron is necessary for oxygenation and to produce energy in the cerebral parenchyma (through
cytochrome oxidase).
 For the synthesis of neurotransmitters and myelin. Iron deficiency is found in children with
attention-deficit/hyperactivity disorder.

27. Continued...
5. Selenium:-
Low selenium intake is associated with lowered mood status.
6. Zinc:-
Zinc participates among others in the process of gustation (taste perception).
 At least five studies have shown that zinc levels are lower in those with clinical depression.
 Intervention research shows that oral zinc can influence the effectiveness of antidepressant
therapy.

28. Foods with the highest antidepressant benefit
include:
i. Oysters and mussels, other sea food
ii. Lean organ meats
iii. Leafy greens
iv. Lettuce
v. Peppers
vi. Cruciferous vegetables such as broccoli,
cauliflower, cabbage, kale, and Brussels
sprouts.

29. Prevention
It’s important to protect your mental health through healthy eating. Changes to
your daily diet can help improve your mood:
i. Eat regular meals throughout the day to maintain constant blood sugar.
ii. Choose less refined high sugar foods and more wholegrain cereals, nuts, beans,
lentils, fruit and vegetables,
iii. Include protein at each meal to ensure a continuous supply of the amino acid
tryptophan to the brain.

30. Continued...
iv. Eat a wide variety of foods to keep your diet interesting and to ensure you
obtain all the micronutrients you need.
v. Include fish, especially oily fish, in your diet.
vi. Maintain a healthy weight.
vii. Maintain adequate fluid intake.
viii. Limit your alcohol intake.
ix. Exercise regularly.

31. References
file:///C:/pmc/issues/181462/
https://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=&cad=rj
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