?Turkey breast (1 / 3 cup): 2 mcg


Folate

Folate (also known as B9 or folic acid) helps the body create new cells and supports serotonin regulation. Serotonin passes messages between nerve cells and helps the brain manage a variety of functions, from determining mood to regulating social behavior. Folate deficiency can cause fatigue in addition to lowering levels of serotonin.

How eating it helps: A pair of power nutrients, folate and B12, are often paired together to treat depression. By itself, Folate has the added benefit of boosting the efficiency of antidepressants.

RDA: 400 mcg per day for adults

Food sources of folate :

?Spinach (1 / 2 cup): 131 mcg

?Black-eyed peas (1 / 2 cup): 105 mcg

?Asparagus (4 spears): 89 mcg

?Brussels sprouts (1 / 2 cup): 78 mcg

?Avocado (1 / 2 cup): 59 mcg


Iron

Iron plays an important role in the body, from transporting oxygen to supporting energy levels and aiding muscle strength. Low levels of iron can lead to feelings of fatigue and depression. Iron deficiency appears more frequently in women than men, especially women of childbearing age.

How eating helps: Consuming enough iron will help prevent iron anemia (not enough iron), a condition that commonly affects women more than men. Keeping enough iron in the body is important, as the fatigue, apathy and mood change associated with iron deficiency can often lead to depression.

RDA: 18 mg per day for women; 8 mg per day for men

Food sources of iron :

?Fortified oatmeal, instant (1 package): 11 mg

?Soybeans (1 cup): 8.8 mg

?Lentils (1 cup): 6.6 mg

?Beef Ribeye (5-oz. fillet): 3.8 mg