Boost Your Energy And Mood With These Nutrients

 

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.

 

 

 

 

NUTRIENTS THAT BOOSTS ENERGY AND MOOD