Deficiency causing anger: Does nutritional deficiency cause anger issues? 

Nutritional deficiency causing anger issues in people is becoming common these days. In today’s world where everyone is busy, it is easy to lose track of time and skip meals, causing nutritional deficiency resulting in anger issues, irritability, and inability to regulate mood in adults and children.

Deficiency causing anger: Which nutrients are responsible?

Nutritional deficiency can affect our mood and increase the likelihood of experiencing anger or irritability. Several key nutrients play a vital role in proper brain function and neurotransmitter production, the deficiency of which can affect mood regulation. Nidhi Sarin, Clinical Nutritionist & Diabetic Educator, Telangana holds the view that deficiency of these nutrients responsible for mood swings, anxiety, depression, and aggressive behaviour: 

1. Omega 3 fatty acids: They are vital nutrients for brain development and mood regulation. Deficiency of Omega 3, including EPA & DHA, is linked to increased irritability and mood swings.
2. Magnesium: It is important for nerve function and relaxation. Deficiency of magnesium is associated with increased irritability and stress response.
3. Vitamin D: Deficiency of it, is associated with mood disorders such as depression and irritability. 
4. Vitamin B: Vitamins like B6, B12 & Folate are involved in the synthesis of neurotransmitters such as serotonin and dopamine. Low levels of these vitamins may lead to increased irritability, anger, and disruptions in mood regulation.
5. Zinc: Having low levels of zinc can affect brain function and mood regulation. Deficiency of this nutrient can increase aggression and mood disturbances.

What is the diet for managing aggressive behaviour?

Diet plays a crucial role in aggressive behaviour. There are certain food items that you can include in your diet and avoid some if you have anger issues. Here are some dietary recommendations to follow:

Foods to include

1. Healthy Fats: Include foods rich in healthy fats like omega-3 fatty acids, monounsaturated fats, polyunsaturated fats, etc. Examples include avocados, chia seeds, pistachios, salmon, almonds, walnuts, etc. Also, according to a study, these are the foods to improve child behaviour. 
2. Fruits and Vegetables: These include multiple micronutrients such as vitamins, minerals, antioxidants, etc. 
3. Probiotics: Foods such as yoghurt, cheese, cottage cheese, lassi, smoothies, and pickled vegetables are rich in probiotics.
4. Lean Proteins: Foods such as salmon, pork loin, eggs, tuna, chicken, turkey, etc.  Vegetarian options include tofu, edamame, cottage cheese, beans and legumes, low-fat milk, and low-fat Greek yoghurt are some of the examples.
5. Water: Dehydration has a link to aggressive mood and cognitive function. Keep yourself hydrated by drinking plenty of water throughout the day.

Foods to avoid

Refined carbohydrates & sugar: Reduce intake of refined sugar, processed foods, caffeine, and alcohol, as they can lead to blood sugar spikes and crashes which may lead to mood swings and irritability. Furthermore, skipping meals is never a solution. Eating regular meals is important. It helps maintain stable blood sugar levels and provides consistent energy throughout the day.

There are a few factors that affect anger in people. Keep yourself hydrated. Water promotes proper digestion and absorption of nutrients in our body. Eat regularly at regular intervals. This helps stabilise blood sugar levels. We recommend consulting a healthcare provider or a registered dietitian who can provide personalised dietary recommendations. Additionally, going to therapy or consultation may complement dietary changes for a holistic approach to managing aggressive behaviour.

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