?Turkey, dark meat (1 / 3 cup): 2.0 mg

Magnesium

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-3s

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