Lesson 8: Depression Relieving Nutrients Copy

Top Twenty Depression Relieving Nutrients

Vitamin D – Deficiency can cause depression, loss of appetite and interest in sex. Take Sunflower seeds, medicinal mushrooms, sprouts, unwashed carrots and Supplement D3.

Vitamin E– Powerful antioxidant, boost immunity, enhance athletic performance, reduce heart disease. Take Sunflower oil, Dark leafy veg, nuts, wheat germ, whole grains, seeds, corn, wheat germ, legumes.

Co-enzyme Q 10 (ubiquinone) Metabolism, heart health, immune function, boost energy, strengthen muscles, improve physical performance and endurance and weight loss. Take Whole grains, wild peanuts & Spinach. **Take optimal levels of B-Complex and vitamin C to help body produce CoQ10**

Calcium for building bones, nervous system, prevention of irritability. Take Kale, Collard greens, sesame seeds and Kelp.

Magnesium for Blood Sugar Balance, production of DHA. Take Dark leafy veg, seeds, spirulina, dates, oatmeal, black eye peas, whole grains, lentils, avocado’s, legumes, figs, grapefruit, nuts, kelp, sea veg, almonds, apples, chlorella.

Iron Supply’s cells with oxygen, produces energy **Dairy produce inhibits iron absorption; vitamin C enhances it ****Deficiency can impair learning ability, attention span, mental development**
Take Kelp, dark green leafy veg, brewer’s yeast, almonds, wheat bran, legumes, raisins, cashews, pumpkin seeds, sesame seeds, wheatgrass, wholegrains.

Selenium is an antioxidant, protection against heart disease and cancer. Take sunflower seeds, Brazil nuts & shiitake mushrooms.**Selenium content in plants depend on the soil plants are grown in.

Thiamine (B1) Mental Function: Vegetables, nuts, whole grains, seeds, legumes.
 
Riboflavin (B2) Energy production, neutralize free radicals: Green leafy veg, beans, whole grains, legumes, soybeans
 
Niacin (B3) Regulate blood sugar levels, energy production: Peanuts, sunflower seeds, almonds, whole grains, sesame seeds, brown rice, barley
 
Pantothenic Acid (B5) Metabolise carbs, production of adrenaline hormones: Avocado’s, bananas, lentils, mushrooms, collard greens, broccoli, soy beans, sunflower seeds, brown rice.
 
Pyridoxine (B6) is for Emotional boost, mood elevation.Take Spinach and walnuts

Cobalamin or Cyanocobalamin (B12) treats fatigue and depression. Take Tempeh, mushrooms, brewer’s yeast, chlorella, spirulina.

Folic acid or folate (B9) is for mood elevation, alleviate psychiatric conditions. Take brewer’s yeast, wheat bran, bananas, spirulina, chlorella.

Inositol promotes sleep, treats OCD, ADD, Panic Disorder and mood disorder. Take Orange, cantaloupe, nuts, beans, whole grains, brewer’s yeast

Choline control moods swings, prevents memory loss, mental energy. Take green leafy veg, lecithin, wheat germ, wild peanuts

NADH (co-enzyme 1) is for memory boost, mood elevate, anti-aging *NADH is a co-enzyme form of niacin, it is synthesized in the human body and plays an important role in brain chemistry** Take Brewer’s yeast as a Supplement.

Vitamin A, healthy vision, immune function, wound healing, bodily functions *Beta -carotene and other carotenoids can be converted to vitamin A by the body* *Vitamin A and carotenoids can help with conditions from Aids to alcoholism to premenstrual syndrome**Take Dark green leafy veg, orange-yellow fruits and veg, blue-green algae, carrots, squash, wheatgrass, sweet potatoes, spirulina, barley grass.

Vitamin C Strengthens adrenals and endocrine glands. Take Citrus Fruits, Green/red peppers, sprouts, camu-camu, broccoli, papaya, cauliflower, kiwi, strawberries, mustard greens.

** A vital nutrient for anyone subject to extreme stress**

Relieve Depression with Nutrient Optimal Intake

Thiamine 25-50 mg
Riboflavin 25-50mg
Niacin 25-50mg
Pantothenic acid 25-50mg
Pyridoxine 25-50mg
Vitamin B12 50-100mg
Folic Acid 400-800mg
Inositol 250-500mg
Choline 500-1’000mg
NADH 2.5-5.0mg
Vitamin A 2’500-5000mg
Vitamin A activity 5’000-10’000mg
(from Beta-carotene/mixes carotenoids)
Vitamin C 1’000-2000mg
Vitamin D 400-1’000mg
Vitamin E 400-800mg
Coenzyme G10 30-75mg
Calcium 800-1’500mg
Magnesium 250-450mg
Selenium 100-200mg
Chromium 200-400mg
Iron 15-20mg