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Maria Tishchenko, a medical columnist for the NHS, learned from experts which trace minerals can help with depression and frequent mood swings.
Olga Filonenko, therapist at the Zdravitsa Family Medicine Center, notes that vitamins play an important role in maintaining good health, including mind and mood.
One of the most popular mood vitamins is vitamin B12. It is necessary for the production of neurotransmitters involved in mood regulation, such as serotonin and dopamine. Low levels of vitamin B12 are associated with an increased risk of depression and other mood disorders. This vitamin is found in animal products such as meat, fish and dairy products, but it can also be obtained through dietary supplements.
Another vitamin that can improve mood is vitamin D. Insufficient levels of vitamin D lead to an increased risk of depression and other mood disorders. Vitamin D can be obtained from exposure to sunlight or from food sources such as oily fish, egg yolks, and fortified foods. There are also vitamin D supplements.
Chief endocrinologist of the Novosibirsk region, head of the endocrinology department of the Novosibirsk regional hospital, Olesya Shabelnikova, recommends adding seafood, milk and cheese to your diet to get vitamin D. She also adds that this vitamin helps improve calcium-phosphorus metabolism, strengthen bone tissue and increase immunity.
A single kiwi contains 3 to 4 daily doses of vitamin C, nutritionist Nuria Dianova explained about it.
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