?Turkey, dark meat (1 / 3 cup): 2.0 mg
Magnesium is a mineral that plays over 300 roles in maintaining and protecting the body’s health. Deficiency can cause irritability, fatigue, mental confusion and predisposition to stress.
How eating it helps: Magnesium plays a large role in the development of serotonin, which is a major contributor to feelings of happiness. Due to magnesium’s ability to help regulate emotions, it’s a common element in homeopathic remedies for balancing mood.
RDA: 310 mg per day for women; 400 mg per day for men
Food sources of magnesium :
?Almonds (1 / 8 cup): 79 mg
?Spinach (1 / 2 cup): 78 mg
?Cashews (1 / 8 cup): 74 mg
?Peanuts (1 / 4 cup): 63 mg
?Edamame (1 / 2 cup): 50 mg
Omega-3 is an essential fatty acid that plays an important role in brain health and contributes up to 18 percent of the brain’s weight. The body does not naturally produce omega-3, so it needs to be consumed from outside sources. Deficiency symptoms include fatigue, mood swings, memory decline and depression.
How eating it helps: Studies show a correlation between consumption of fish with high levels of omega-3 fatty acids and a decreased risk of depression and suicide. Whether eating fish or snacking on chia seeds, increasing your intake of omega-3 fatty acids may help combat depression.
RDA: There is no established RDA for omega-3s, but the American Heart Association suggests eating a variety of fish (trout, herring and salmon) at least twice a week. For vegetarians, there are also plenty of non-meat sources of omega-3s.
Food sources of omega-3 :
?Chia seeds (1 / 8 cup): 4,915 mg
?Atlantic salmon (1 / 2 fillet): 3,982 mg
?Chinese broccoli (1 cup): 227 mg
?Atlantic herring (5-oz. fillet): 3,171 mg