Omega 3’s –
Well known for their role in maintaining skin, healthy hair, and strong nails, Omega 3 elevates good cholesterol and lowers bad cholesterol. Omega 3’s are used to help in cases of arthritis, as they increase anti-inflammatories effectiveness.

Sources: Salmon, sardines, mackerel, pumpkin seeds, walnuts, flaxseeds, flaxseed oil, pumpkin seed oil, walnut oil and fish oil.

Vitamin D –
This is the sunshine nutrient. Low levels of vitamin D are associated with anxiety, seasonal affective disorder, depression and a whole host of physical issues. Lack of vitamin D in children is really a big problem. Just 20 minutes of direct sunlight per day to get what we need.

Sources: Free Sunshine, wild salmon, mushrooms, tuna, sardines, egg yolks and mackerel.

Iron –
Iron deficiencies have long been thought to cause depression, general fatigue, and mood changes. Long-term deficiencies have been linked to learning issues and unstable moods.

Sources: Spinach, cashews, kidney beans, dark chocolate, almonds, lentils, free-range poultry, fish, oysters, and mussels.

Folate –
Folate is a B vitamin which is vital for healthy fetal development. A lack of folate has been associated with irritability and fatigue. People who suffer from depression have lower levels of folate in their systems.

Sources: Avocado, broccoli, spinach, asparagus, chickpeas, lentils, pinto beans, brussel sprouts, almonds, sunflower seeds, and oranges.

Tryptophan –
Tryptophan is the amino acid responsible for synthesizing serotonin. Deficiencies in serotonin have been associated with depression.

Sources: Dates, almonds, chickpeas, pumpkin seeds, yogurt, bananas, spirulina, peanuts, oats, sesame seeds and eggs.

Chromium –
This mineral, similar to tryptophan, plays a vital role in the synthesizing of neurotransmitters. Chromium raises serotonin levels and has been shown in studies to be helpful in treating depression.

Sources: Broccoli, mussels, oysters, brazil nuts, tomatoes, egg yolk, and hazelnuts.

Zinc –
With strong anti-depressant effects, zinc elevates mood, takes care of the skin and ensures a healthy immune system.

Sources: Pumpkin seeds, sunflower seeds, lentils, chickpeas, almonds, and oysters.

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