September 14, 2017
Pramod Pathak
Vegetarians were nearly twice as likely to suffer from depression as meat eaters, even after adjusting for variables like job status, family history and number of children
Vegetarians tend to have lower intakes of omega-3 fats, vitamin B12 and folate, which could affect depression risk. So as vegetarians or vegan, we must supplement our diets with these key nutrients.
The association may also be related to higher blood levels of phytoestrogens, particularly among those who eat a lot of soy, or even pesticides, a consequence of consuming a lot of nonorganic produce
Vitamin B12 has made headlines for its powerful role in preventing cognitive decline and more serious dementia such as Alzheimer's disease. Mental fogginess and problems with memory are actually two of the top warning signs that you have vitamin B12 deficiency, indicating its importance for brain health.
However, anxiousness and depression may also occur alongside a B12 deficiency because it depresses the brain chemical serotonin, a neurotransmitter linked to your brain's pleasure centers, and dopamine, the mood regulator registering memory and mood.
Vegetarians and vegans are especially susceptible to B12 deficiency because it's derived from animal products like beef, seafood, eggs and dairy products. Vegans are urged to augment their B12 intake by stocking up on nutritional yeast, coconut oil and fortified coconut milk. And also fermented foods like kefir and kombucha. Or take a methyl cobalamin supplement.
Folate helps your body produce mood-regulating neurotransmitters, including serotonin and dopamine. One 2012 study found people who consumed the most folate had a lower risk of depression than those who ate the least. Another study revealed that when stroke survivors took a daily supplement of B vitamins, including folic acid (synthetic folate), vitamin B6 and vitamin B12, their risk of depression was significantly reduced.
This is one deficiency that should be easy for vegetarians and vegans to correct, as folate is found in dark leafy greens like spinach, avocados and other fresh vegetables.
Increased Consumption of Omega-6 Fats May Also Play a Role
According to the featured study, vegetarians are also known to have a higher intake of omega-6 fats, which are also associated with a greater risk of depression. A major source of omega-6 fats for many vegetarians is vegetable oil, which is linked to a host of health problems, including heart attack.
These omega-6 polyunsaturated fats, when taken in large amounts, cannot be burned for fuel. Instead, they're incorporated into cellular and mitochondrial membranes where they are highly susceptible to oxidative damage, which damages the metabolic machinery. Worse, most of these vegetable oils are highly processed and grown as GMO crops, loaded with toxic herbicide residues like Roundup.
While your body does need some omega-6, most get far too much of it compared to omega-3, and this lopsided ratio can also have adverse health consequences. Further, when heated, vegetable oils tend to oxidize. According to Dr. Fred Kummerow,5 who researched lipids and heart disease for eight decades before he died a few months ago at 102 years old, oxidized cholesterol is the real culprit that causes heart disease.
Men consuming more than 67 grams of sugar per day were 23 percent more likely to develop anxiety or depression over the course of five years than those whose sugar consumption was less than 40 grams per day, for instance, so limiting sugar is one strategy. This will help you support your gut health, another important factor for mental health. Eating fermented foods regularly, or taking a probiotic supplement can also help toward this end.
Vegetarians tend to have lower intakes of omega-3 fats, vitamin B12 and folate, which could affect depression risk. So as vegetarians or vegan, we must supplement our diets with these key nutrients.
The association may also be related to higher blood levels of phytoestrogens, particularly among those who eat a lot of soy, or even pesticides, a consequence of consuming a lot of nonorganic produce
Vitamin B12 has made headlines for its powerful role in preventing cognitive decline and more serious dementia such as Alzheimer's disease. Mental fogginess and problems with memory are actually two of the top warning signs that you have vitamin B12 deficiency, indicating its importance for brain health.
However, anxiousness and depression may also occur alongside a B12 deficiency because it depresses the brain chemical serotonin, a neurotransmitter linked to your brain's pleasure centers, and dopamine, the mood regulator registering memory and mood.
Vegetarians and vegans are especially susceptible to B12 deficiency because it's derived from animal products like beef, seafood, eggs and dairy products. Vegans are urged to augment their B12 intake by stocking up on nutritional yeast, coconut oil and fortified coconut milk. And also fermented foods like kefir and kombucha. Or take a methyl cobalamin supplement.
Folate helps your body produce mood-regulating neurotransmitters, including serotonin and dopamine. One 2012 study found people who consumed the most folate had a lower risk of depression than those who ate the least. Another study revealed that when stroke survivors took a daily supplement of B vitamins, including folic acid (synthetic folate), vitamin B6 and vitamin B12, their risk of depression was significantly reduced.
This is one deficiency that should be easy for vegetarians and vegans to correct, as folate is found in dark leafy greens like spinach, avocados and other fresh vegetables.
Increased Consumption of Omega-6 Fats May Also Play a Role
According to the featured study, vegetarians are also known to have a higher intake of omega-6 fats, which are also associated with a greater risk of depression. A major source of omega-6 fats for many vegetarians is vegetable oil, which is linked to a host of health problems, including heart attack.
These omega-6 polyunsaturated fats, when taken in large amounts, cannot be burned for fuel. Instead, they're incorporated into cellular and mitochondrial membranes where they are highly susceptible to oxidative damage, which damages the metabolic machinery. Worse, most of these vegetable oils are highly processed and grown as GMO crops, loaded with toxic herbicide residues like Roundup.
While your body does need some omega-6, most get far too much of it compared to omega-3, and this lopsided ratio can also have adverse health consequences. Further, when heated, vegetable oils tend to oxidize. According to Dr. Fred Kummerow,5 who researched lipids and heart disease for eight decades before he died a few months ago at 102 years old, oxidized cholesterol is the real culprit that causes heart disease.
Men consuming more than 67 grams of sugar per day were 23 percent more likely to develop anxiety or depression over the course of five years than those whose sugar consumption was less than 40 grams per day, for instance, so limiting sugar is one strategy. This will help you support your gut health, another important factor for mental health. Eating fermented foods regularly, or taking a probiotic supplement can also help toward this end.
