Stating that iron has many biological functions in our body and that the frequency of depression is significantly higher in individuals with iron deficiency, Nutrition Specialist Başak Can from Istanbul Gelisim University Faculty of Health Sciences Department of Nutrition and Dietetics said, "There is still no consensus for iron as there are studies against this. It is stated that the depression situation worsens in zinc and selenium deficiency. More studies are needed to determine the exact relationship between all these micronutrients and depression.”
“IT IS SEEN MORE FREQUENTLY IN INDIVIDUALS CONSUMING LESS FISH”
Stating that deficiencies of vitamins such as C, B1, B3, B6, B12 and minerals such as folate, zinc and selenium are observed in individuals with depression, Başak Can said, “Likewise, in epidemiological studies, the incidence of depression is higher in individuals who consume less fish and have low levels of omega-3 fatty acids in the blood. In addition, the deterioration of the ratio of omega-6 and omega-3 fatty acids is also shown as one of the mechanisms that lead to depression.”
“B6 AND B12 ARE EXTREMELY IMPORTANT IN NUTRITIONAL TREATMENT”
Stating that B vitamins have a very important place in the medical nutrition treatment of depression, Can said, “B vitamins are micronutrients that have a direct effect on monoamine metabolism in the central nervous system. Therefore; Vitamins B12 (low cellular SAM concentration in the central nervous system) and B6 (acting as a cofactor in tryptophan and serotonin pathways) have been found to be associated with depression in studies.”
“MORE FRUIT, VEGETABLES AND LEGUMES SHOULD BE CONSUMED”
Can ended her speech as follows:
“Despite this, there are situations that should be considered in the nutrition of all individuals with or without a diagnosis of depression. Trans fat intake should be reduced. Plenty of fruits, vegetables and legumes should be consumed. Oily fish should be consumed at least 2-3 times a week, paying attention to the omega-3 fatty acid intake of 500 mg per day. Processed ready-to-eat foods should be excluded from the diet. Selenium-rich foods should be included in the diet, such as beans and legumes, lean meat, low-fat dairy products, nuts, seafood (oysters, sardines, crab, fresh and saltwater fish, whole grains (such as whole grain pasta, brown rice, oatmeal). Research shows that people with vitamin D deficiency have a higher rate of depression than people who are adequate in terms of vitamin D. Therefore, individuals should benefit from sunlight as much as possible. Individuals should increase their daily physical activity duration with activities such as walking, jogging, swimming. Mediterranean type diet is a very balanced and healthy diet. It contains plenty of B12 and folic acid. Accordingly, the health benefits of eating the Mediterranean diet should be explained to the public and the consumption of the Mediterranean diet should be expanded compared to the traditional Western diet."
