Food for the mind: These 3 nutrients lower the risk of depression

A healthy diet is an important component in preventing depression. Read here about which minerals can have a protective effect.

Low mood, reduced motivation, loss of interest – depression often manifests itself through a variety of symptoms. The causes of this mental illness are manifold. According to information from neurologists and psychiatrists online, depression typically arises from a combination of several factors, such as genetic predisposition, neurobiological disorders, and certain developmental and personality factors.

 However, one's well-being is also linked to diet. For example, a study suggests that a healthy diet is an important part of therapy for depression. Another study also indicates that certain nutrients could reduce the risk of developing this mental illness. 

A study shows that these minerals can reduce the risk of depression.

For their study, published in the Journal of Affective Disorders, scientists from China analyzed data from nearly 200,000 people to investigate the link between minerals and mental illness. The data came from the UK Biobank, and the participants were monitored for mental health issues over a period of 13 years. At the start of the study, none of the participants had been diagnosed with a mental illness. Participants were also asked to complete diet questionnaires several times over a 24-hour period to estimate their average daily mineral intake.

The study results showed that a higher intake of iron, selenium, and magnesium was associated with an approximately ten percent lower risk of developing depression. Interestingly, the protective effect of these three minerals, as well as iron and zinc, was more pronounced in women than in men. In contrast, however, the researchers found that a higher consumption of calcium was associated with an approximately ten percent increased risk of depression. According to the researchers, further studies are needed to confirm the study's findings.

Protective factors against the development of depression

Depression is determined not only by risk factors but also by protective factors. In addition to a healthy diet, sufficient exercise and physical activity, and restful sleep, these factors can help prevent depression. Furthermore, social support can also preserve mental health, for example, by having a stable social environment, receiving support from family and friends, and regularly planning shared activities. Good stress management, relaxation exercises, and positive experiences can also counteract mental illness.  

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