*本文章內容純屬專家個人意見，詳情請諮詢專業人士意見。
維他命B6及B12對神經元功能至關重要，其有助增加大腦中的血清素，對抗抑鬱1。當中，全麥穀物、豆類、綠色蔬菜和水果、雞蛋、魚類、適量奶類製品和少量紅肉等等都含有維他命B雜。此外，維他命D也有助降低患上抑鬱的風險。每天吸收10分鐘陽光便能達到維他命D的建議攝取量。食物方面，蛋黃及富含脂肪的魚類，如三文魚、鱈魚、吞拿魚和比目魚，亦含有豐富維他命D。
腸道健康和中樞神經系統相互影響。有研究發現抑鬱症病患者的腸道菌組成中缺少兩種細菌群，可見腸道菌與情緒之間有某種關聯。高纖飲食(含益生元prebiotics)能促進益生菌生長和腸道健康，增強免疫系統，有助改善精神和大腦健康。除了低脂原味乳酪和芝士外， 紅茶菌 (Kombucha) 和味噌等食品和飲料亦含有益生菌。
酒精是中樞神經的抑制劑，會使人感到疲憊，失去精力9。酒精會擾亂腦部化學物質水平，增加患上情緒病風險10。長期酗酒更會成癮，可引致腦功能衰退等，可能會破壞人際、家庭和工作上的關係11。因此，我們應適量飲用酒精。
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2. Parker, G. B., Brotchie, H., & Graham, R. K. (2017). Vitamin D and Depression. Journal of Affective Disorders, 208, 56–61. https://doi.org/10.1016/j.jad.2016.08.082
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6. Rink, L., & Gruber, K. (2013). The Role of Zinc in Immunity and Inflammation. In Diet, Immunity and Inflammation.
7. Huma, N., Salim-Ur-Rehman, Anjum, F. M., Murtaza, M. A., & Sheikh, M. A. (2007). Food Fortification Strategy - Preventing Iron Deficiency Anemia: A Review. Critical Reviews in Food Science and Nutrition, 47(3), 259–265. https://doi.org/10.1080/10408390600698262
8. Aucoin, M., Lachance, L., Naidoo, U., Remy, D., Shekdar, T., Sayar, N., Cardozo, V., Rawana, T., Chan, I., & Cooley, K. (2021). Diet and anxiety: A scoping review. Nutrients, 13(12), 4418-. https://doi.org/10.3390/nu13124418
9. Mukherjee S. Alcoholism and its effects on the central nervous system. Curr Neurovasc Res. 2013 Aug;10(3):256-62. doi: 10.2174/15672026113109990004. PMID: 23713737.
10. Stevenson, J. R., Schroeder, J. P., Nixon, K., Besheer, J., Crews, F. T., & Hodge, C. W. (2009). Abstinence following Alcohol Drinking Produces Depression-Like Behavior and Reduced Hippocampal Neurogenesis in Mice. Neuropsychopharmacology (New York, N.Y.), 34(5), 1209–1222. https://doi.org/10.1038/npp.2008.90
11. Boden, J. M., & Fergusson, D. M. (2011). Alcohol and depression. Addiction (Abingdon, England), 106(5), 906–914. https://doi.org/10.1111/j.1360-0443.2010.03351.x
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