Folic acid

Folic acid is the natural form of vitamin B9 and is responsible for the formation of DNA and RNA and the building block of cells. Studies have shown that people with low folic acid have a 7% response rate to antidepressant treatment. Recent scientific reports indicate that psychiatrists are currently prescribing folic acid known as Deplin to treat depression and improve the effectiveness of antidepressants. Food sources of folic acid include leafy green vegetables, citrus fruits, beans, eggs, and legumes.

Vitamin B complex

B vitamins help build the body's red blood cells and the function of the nervous system. Its deficiency leads to fatigue, tingling in the feet or the tips of the fingers, and even depression. According to some studies, more than a quarter of older women with major depression were deficient in B12. Vitamin 6B can be obtained by eating poultry, seafood, bananas, and leafy green vegetables. Vitamin B12 is found in meat, fish, poultry, eggs, milk, oysters, mussels and crabs.

zinc

Zinc is one of the essential minerals for the brain and body as it helps in regulating the brain and body’s response to stress. It mainly contributes to the revitalization of the central and peripheral nervous system along with its pivotal role in neurological, enzymatic and hormonal processes. Experts say zinc deficiency is linked to depression, stress, schizophrenia, and eating disorders. Food sources of zinc include meat, poultry, oysters, spinach, pumpkin seeds, raisins, and dark chocolate.

Iron

Iron deficiency is most common in women and girls in their teens. Iron is necessary for all body functions because it carries oxygen in the bloodstream, and symptoms of this deficiency are similar to those of depression, such as mental and physical exhaustion, low mood and irritability. In some people, low iron levels can trigger panic symptoms that lead to a panic attack. Iron can be obtained by eating meat, poultry, fish, eggs, beans, and vegetables. Experts recommend combining iron-rich foods with vitamin C to increase its absorption.