Eating a balanced diet does more than just improve physical health, it may give a boost to your mental health, too. 

Next time you’re doing your grocery shopping, consider stocking up on potassium-rich foods like bananas, potatoes, apricots, and spinach, according to scientific advice.

A study conducted by researchers at the New York Institute of Technology looked into the diets of 22,000 individuals in the US and Korea, including 1,100 people with depression, a condition that impacts approximately 21 million Americans.

On average, the participants were consuming about 2.6 grams of potassium daily, which is the amount you might get from eating seven bananas, three avocados, or 13 medium tomatoes.

But people who consumed less potassium (researchers did not quantify), a key nutrient for neurotransmitters, were more likely to have depression.

The researchers suggested that potassium intake could enhance levels of ‘feel-good’ neurotransmitters like dopamine and serotonin, known to be partially composed of potassium, which may help elevate mood.

Julia Zumpano, a dietitian from the Cleveland Clinic, shared with the Daily Mail that consuming potassium could potentially alleviate symptoms of depression.

She said: ‘Our body is a unit and an electrical system, with insufficient potassium disrupting this and likely raising the risk of these problems.’

The researchers found that consuming more potassium could reduce depression. Bananas, shown, are a key source of the nutrient

However, researchers added, the study was observational and could not definitively prove that eating less potassium raise the risk of depression. 

The National Institutes of Health recommend that American men aim for around 3.4 grams of potassium daily, which is similar to consuming nine bananas, while women should aim for about 2.6 grams, equivalent to five bananas.

Almost all Americans fail to meet these guidelines, however, with the average person consuming about 2.4 grams of potassium per day.

Potassium is an essential mineral that supports numerous bodily functions, including maintaining fluid balance and enabling communication between nerves. It is also an essential component of neurotransmitters that help to regulate mood.

Scientists say that consuming too little could affect the balance of neurotransmitters in the brain, which may raise the risk of depression.

Studies also suggest that consuming enough potassium could lower blood pressure and inflammation, which may also help to improve mood.

In the study, scientists analyzed diet data from participants in the National Health and Nutrition Examination Survey (NHANES), which questions people annually on their diet, and its Korean equivalent.

Participants’ diets were compared for seven key nutrients: Sodium, potassium, phosphorus, magnesium, iron, zinc and calcium.

Each is relevant to brain function, helping with neurotransmitters to stabilize mood and reduce inflammation in the brain. 

About 21million Americans suffer from depression every year, results suggest

In Korea, participants who ate more sodium and phosphorus were also found to have a lower risk of depression, although researchers said this may be because people in Korea consume more salt at baseline than those in the US.

On the other hand, US participants who ate more iron and zinc were also found to have a lower risk of depression. 

But the researchers also said that this was likely due to Americans eating more meat at baseline.

No link was found between magnesium and calcium consumption and the risk for developing depression.

Dr Minkook Son, a physiologist who led the study, added to Medical News Today: ‘Because our study is cross-sectional, it cannot establish causality.

‘Future work will include [other studies] to clarify causal relationships, as well as… research to understand how mineral intake influences depression risk at the biological level.’

Rich sources of potassium include bananas, with the medium ripe banana containing 0.37 grams of the mineral, and avocados, with a whole avocado containing 0.5 grams.

A medium-sized tomato contains around 0.2 grams of potassium.

Registered dietitian Abbey Sharp added: ‘Potassium is most readily found in highly nutritious plant-based foods and dairy (fruit, vegetables, legumes , yogurt) and often a lower sodium to potassium ratio (which may mean less ultra processed foods in the diet). 

‘We know that this dietary pattern is associated with lower blood pressure, cardio metabolic risk, inflammation and metabolic dysfunction, all of which may be positively tied to mood.’

She added: ‘Generally speaking if it’s a plant that hasn’t been battered, deep-fried and heavily salted, it’s a good choice for overall health.’

For people who struggle to get enough potassium through diet, supplements are available over the counter and priced at around six cents per tablet.

But doctors warn that taking too much of these supplements can cause hyperkalemia, too much potassium in the blood.

This can cause kidney problems, as these organs may become damaged while removing potassium from the blood, and can trigger heart palpitations, muscle weakness and nausea or vomiting.