Mood Boosting Nutrients

Can what you eat improve your mood? Research shows a healthy cognitive system is important when it comes to being in a good mood. It is also documented that certain nutrients have an impact on maintaining normal brain function.

Researchers have studied the relationship between food and the brain and have identified nine nutrients that seem to combat depression and boost moods.

Calcium 

• Ricotta
• Yogurt
• Milk
• Kale
• Collard Greens

RDA 1000 mg per day

Chromium

• Broccoli
• Grape Juice
• Potatoes
• Turkey Breast

RDA Women: 25 mcg per day Men: 35 mcg per day

Folate

• Spinach
• Black Eyed-Peas
• Asparagus
• Brussels sprouts
• Avocado

RDA 400 mcg per day

Iron

• Soybeans
• Lentils
• Turkey - Dark Meat
• Beef

RDA 18 mg per day

Magnesium

• Almonds
• Spinach
• Cashews
• Peanuts
• Edamame

RDA Women: 310 mg per day Men: 400 mg per day

Omega 3's

• Spinach
• Chia Seeds
• Fish

Vitamin B6

• Chickpeas
• Salmon
• Chicken
• Tuna

RDA 2.4 mcg per day

Vitamin B12

• Rainbow Trout
• Salmon
• Swiss Cheese
• Tuna

RDA 2.4 mcg per day

Vitamin D

• Eggs
• Salmon
• Milk

RDA 600 IU per day (40 IU's equal 1 mcg)

*mcg = microgram. 1000 mcg equals 1 mg



Mayers Memorial Hospital District