Anti-Depression Products
It is not customary for everyone to talk about prenatal depression. But in the third trimester one out of every five women experiences depression. Most cases of depression can be attributed to genetic predisposition and external circumstances. But food quality also matters [1].
Expectant mothers with a deficiency of zinc, calcium and iron can be more susceptible to depression [1]. But due to the risk of developing clinical depression, dietary influences on depression have been widely studied, especially regarding the benefits of omega-3 fatty acids. The International Institute of Psychiatry has even recommended omega-3s for the treatment of depressive disorders in pregnant women [2].
What foods are needed in the diet?
Milk and dairy products are the main sources of calcium that help women cope with significant hormonal fluctuations. If you do not drink milk, you can take calcium supplements — these can be helpful not only during pregnancy but also during PMS and premenopause to prevent the development of anxiety and depression [3, 4].
Iron and zinc are cofactors of enzymes that are responsible for the synthesis of dopamine and serotonin (the “hormone of joy”). Not eating enough foods rich in zinc and iron, such as meat and seafood, in late pregnancy can cause prenatal and postpartum depression [5].
Fish and seafood are the main source of zinc and omega-3 fatty acids. For various reasons, not all expectant mothers eat fish every day: For someone it is expensive, some prefer meat, and some are vegetarian. Some women fear high levels of mercury in fish or parasites that can cause intestinal upsets. And even those who follow the Mediterranean diet usually eat fish no more than three times a week.
If you need to compensate for a lack of zinc and omega-3, you can try cod liver oil supplements. The fatty acids contained in one serving of cod liver can last for a whole week. Vegetarians can replace cod liver oil with olive, sunflower, linseed and soybean oil, though soybean oil has the highest omega-3 content of these options [6].
