Nutrients for mind and body

Calcium

• Food sources: Milk products, green leafy vegetables, legumes, nuts, seeds
• Benefit for depression: Activates enzymes needed for normal brain cell activity

Folic acid

• Food sources: Dark green leafy vegetables, such as cabbage
• Benefit for depression: Promotes production of serotonin, a mood-lifting chemical in the brain

Inositol

• Food sources: Brewer’s yeast, fruits, vegetables, legumes, meat, milk, whole grains
• Benefit for depression: Helps regulate mood swings

Iron

• Food sources: Meat, fish, egg yolks, beans, dark green leafy vegetables
• Benefit for depression: Boosts the production of a range of chemical transmitters in the brain.

Magnesium

• Food sources: Shellfish, beans, whole grains, dark green leafy vegetables, nuts
• Benefit for depression: Promotes normal brain cell activity

Potassium

• Food sources: Whole grains, vegetables, fruits (especially bananas)
• Benefit for depression: Redresses the low levels of this mineral, commonly found in depressed people

Zinc

• Food sources: Meat, shellfish, egg yolks, beans, whole grains, peas, root vegetables, nuts
• Benefit for depression: Enhances the release of energy from brain cells, which may help prevent depression

Vitamin B6

• Food sources: Meat, fish, egg yolks, beans, whole grains, bananas, avocados, nuts, seeds, dark green leafy vegetables
• Benefit for depression: Helps convert tryptophan to mood-lifting serotonin in the brain

Vitamin C

• Food sources: Fresh vegetables and fruits, especially citrus
• Benefit for depression: Enhances iron absorption