?Spinach (1 cup): 381 mg


Vitamin B6

Vitamin B6 helps the production of neurotransmitters (which send messages from the brain to the rest of the body). Deficiency in B6 can cause short-term anemia; long-term effects include a weakened immune system, confusion and depression.

How eating it helps: Consuming Vitamin B6 is essential for regulating brain function, which influences our emotions. In addition to regulating healthy moods, Vitamin B6 is also an effective method for treating premenstrual depression.

RDA: 1.3 mg per day for adults

Food sources of B6:

?Chickpeas, canned (1 cup): 1.1 mg

?Yellowfin tuna (1 / 3 cup): 0.9 mg

?Salmon (3-oz. fillet): 1 mg

?Chicken breast, skinless and boneless (1 piece): 0.5 mg

?Fortified breakfast cereals (3 / 4 cup): 0.5 mg

Vitamin B12

B12 is an essential element that aids in the creation of red blood cells and nerves. Low levels of B12 can cause short-term fatigue, slowed reasoning and paranoia, and are associated with depression. Vitamin B-12 is found naturally in meats, eggs and animal byproducts, which means that vegetarians and vegans have an increased risk of developing a deficiency.

How eating it helps: Because moods depend largely on signals from the brain, B12 plays an important role in regulating depression: Consuming enough Vitamin B12 allows the body to synthesize a group of nutrients critical for normal neurological function.

RDA: 2.4 mcg per day for adults

Food sources of B12:

?Rainbow trout (1 fillet): 9 mcg

?Sockeye salmon (3-oz. fillet): 17.6 mcg

?Swiss cheese (1 / 8 cup): 4.4 mcg

?Mozzarella cheese (1 / 8 cup): 3.0 mcg