Mood disorders consist of several different mental disorders that cause a person’s mood to fluctuate either rapidly or gradually. These disorders include anxiety, depression, bipolar disorder, borderline personality disorder, and major depressive disorder, among others. Disorders that affect a person’s mood are complex and can be caused by a variety of factors, such as genetics, diet, exercise habits, environment, and personality. According to the science our mind requires so much energy so it only makes sense that giving them low quality fuel would cause them to fall away.

So what are the nine deficiencies that create mental illness according to science explanations?


The studies found that the depressed people had about 14% less zinc in their blood than the average person, and people with severe depression had the lowest levels of zinc. According to their researches the imbalance of zinc in your blood causes depression and gathers more stress inside you.

They mention that for men and women with the highest zinc intake they had a 30-50% lower chance of developing depression and mental illness than those with the lowest zinc levels.

For women (mg) For men (mg)
9 11

The foods which provide you Zinc

  • Oysters
  • Red meat
  • Poultry
  • Beans
  • Whole grains


Omega is something which helps your immune system, endocrine system, lungs, hear, blood vessels, brain and mood according to the savants. They also have a powerful anti-inflammatory effect on the brain, which is worth because mental illnesses are yet believed to cause due to inflammation of the brain.

For women (g) For men (g)
1.1 1.6

The foods which provide you Omega

  • Salmon
  • Tuna
  • Flaxseeds
  • Chia seeds
  • Walnuts


As most of us know, Vitamin D plays a major role in our moods, as deficiencies can lead to seasonal affective disorder and even full blown depression. A study from the Netherlands found adults with depression symptoms had low Vitamin D levels.

The body absorbs Vitamin D from sunlight, but you can also take supplements or eat fatty fish to get the recommended amount.

 For infants 12 months old and younger, experts recommend 400 IU, and adults 19-70 years old 600 IU.


It found that high levels of vitamin B12 in the bloodstream were linked to more successful outcomes among people being treated for depression. According to the study people whose B12 levels were highest had had the most success in slowing and hesitating depressive symptoms.”

Good sources of Vitamin B12 include-

  • Beef liver
  • Clams
  • Fish
  • Poultry
  • Eggs
  • Dairy products

Recommended daily amounts vary by age: Infants six months and younger need .4 mcg, while adults need 2.4 mcg.


Folate also known as vitamin B9 and folacin is one of the B vitamins. A folate deficiency could cause a mental health problem. Researchers cited that, according to their findings, patients had folate levels 25 percent lower than healthy individuals, on average. “Depressive symptoms are the most common neuropsychiatric manifestation of folate deficiency,” according to their findings.

Good sources of folate are-

  • Asparagus
  • Brussels sprouts
  • Dark leafy vegetables
  • Oranges
  • Peanuts
  • Black-eyed peas
  • Kidney beans
  • Whole grains
  • Fortified cold cereals

 Infants six months and younger should get 65 mcg a day, while adults aged 19-70 should try for 400.


Iodine acts an important role in the human body, aiding the thyroid gland to prepare properly. According to the researches when iodine requirements are not met, the thyroid may no longer be able to synthesize efficient amounts of thyroid hormone.

 The resulting low-level of thyroid hormones in the blood is the principal factor responsible for the series of functional and developmental abnormalities, collectively referred to as IDD or Iodine Deficiency Disorders.

 Iodine deficiency is a significant cause of mental developmental problems in children, including implications on reproductive functions and lowering of IQ levels in school-aged children. Diurnal usage of salt fortified with iodine would be the best way to eliminate IDD.


Our body requires protein to function properly, because the essential amino acids are essential for brain health. Some research has found that amino acid therapy may be as effective as traditional drugs to cure depression. Protein-rich foods:

  • Poultry
  • Beef
  • Dairy
  • Nuts
  • Seeds

8)  IRON

Iron deficiency plays a vital role in ATTENTION-DEFICIT/HYPERACTIVITY DISORDER (ADHD) in some children, according to the scientists. Low iron levels have also been caused to depression symptoms.

 The best sources of iron include-

  • Lean meats
  • Poultry
  • Seafood
  • Supplements
For women (mg) For men (mg)
18 8


Selenium is a powerful mineral that is essential for the proper activation of your system. It plays a critical role in Metabolism and thyroid function and help to protect your body from damage caused by oxidative stress.

Selenium is important for reproduction, thyroid health, DNA production, and helps to protect the body from free radicals. And Selenium deficiency might cause infertility in men and women, muscle weaknesses, fatigue, mental fog, hair loss and weakened immune system.

Low levels of selenium might contribute to worse moods; it can cause cognitive decline and poor mental function. Good sources of selenium include-

  • Brazil nuts
  • Seafood
  • Beef
  • Poultry
  •  eggs
  • Dairy products

The recommended daily amount for adults is 55 mcg.

Improve your health by nutritious diets and let your mind and body grateful towards you!!!



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