Magnesium
This mineral supports a healthy
immune system, prevents inflammation associated with certain cancers, boosts
heart health, and could even cut the risk of a heart attack. Studies found that
the mineral helps keep depression and migraines at bay.
Sources: Cashews, pumpkin seeds, dark chocolates,
bananas, strawberries, blackberries, grapefruits, hazelnuts.
Calcium
This does not only play an important
role in maintaining strong bones and teeth, but it is also required for proper
functioning of the heart, muscles, and nervous system. Calcium also helps
reduce the risk of developing Type 2 diabetes. Low levels of calcium may play a
role in premenstrual-syndrome related depression. Studies suggests that taking
too much of this can cause mood disorders.
Sources: Yogurt, cheese, milk, leafy
greens, almonds, oranges, broccoli.
Vitamin D
This vitamin is often called “the
sunshine vitamin”. It is a vitamin and a hormone your body can make with help
from the sun. Vitamin D can also help to keep bones strong. But despite the
ability to get vitamin D from food and the sun, an estimated 40%-75% of people
are deficient. Studies suggest that low levels of this vitamin are associated
with mood disorders and depression.
Sources: Salmon, tuna, mackerel,
eggs, cheese, oranges and milk.
Chromium
Chromium plays an important role in
increasing the brain’s levels of serotonin, norepinephrine, and melatonin,
which help regulate emotion and mood. Because chromium works directly with the
brain’s mood regulators, it’s been found to be an effective treatment for
depression.
Sources: Broccoli, grape juice,
potatoes, garlic, basil, orange juice, turkey breast, apples, bananas, green
beans.
Iron
This mineral is naturally present in
many foods and is often added to others. It is involved in the transport
of oxygen, supports energy levels, and aids muscle strength. Low levels of iron
can lead to feelings of fatigue and depression. Iron deficiency appears more
frequently in women than in men, especially women of childbearing age.
Sources: White beans, fortified
cereals and oatmeal, lentils, dark chocolates, cashews, beef, spinach.
Omega-3
Omega-3 is an essential fatty
acid that is important for brain health. Deficiency symptoms include
fatigue, mood swings, memory decline, and depression.Sources: Pumpkin seeds, soybeans, walnuts, beef, cauliflower, green leafy vegetables, fish, fortified foods like eggs, milk.
Zinc
Zinc is an essential mineral that
plays an important role in immune system functioning. Low levels of zinc
in the diet can lead to a weakened immune system, loss of appetite, anemia,
hair loss, mental lethargy, and depression.Sources: Cashews, oatmeal, beef, oysters, pork, cheese, almonds, shrimp.
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