?Tuna, in water (3.5-oz. can): 2.5 mcg

Vitamin D

Vitamin D helps regulate cell growth, plays an important role in maintaining the immune system and (when paired with calcium) protects bones. Studies show that low levels of Vitamin D are associated with depressive symptoms in both men and women. Most often, lowered levels of Vitamin D are the result of indoor lifestyles, limited sun exposure and inadequate intake of Vitamin-D-rich foods.

How eating it helps: If you’re feeling blue, increasing Vitamin D could help ward off depression. Consuming the mood-regulating vitamin is important, especially during the wintertime when light from the sun (a natural producer of Vitamin D) is limited.

RDA: 600 IU per day for adults ages 15 to 60. (IU, or international unit, is a type of measurement typically reserved for vitamins A, C, D and E.)

Food sources of Vitamin D:

?Cod liver oil (1 tablespoon): 1,360 IU

?Salmon (3-oz. fillet): 646 IU

?Swordfish (1 / 3 cup): 566 IU

?Chanterelle mushrooms (1 cup): 114 IU

?Milk (1 cup): 115-124 IU

Zinc

Zinc is found in almost every cell and plays an important role in supporting a healthy immune system and helping the body protect the gut from damage. Low levels of zinc in the diet can lead to a variety of ailments, including a weakened immune system, loss of appetite, anemia, hair loss and depression. Vegetarians need as much as 50 percent more zinc than non-vegetarians due to the body’s lower absorption rate of plant-based zinc.

How eating it helps: Studies have identified zinc as an important factor in decreasing depressive symptoms, as the vitamin can improve the response of antidepressants while reducing the side effects of antidepressant medication. A lack of zinc can trigger depressive behaviors, so load up on zinc-rich foods to balance your mood.

RDA: 11 mg per day for men; 8 mg per day for women

Food sources of zinc:

?Roasted pumpkin seeds (1 cup): 9.5 mg

?Cashews, dry roasted (1 cup): 7.67 mg

?King Alaska crab (1 leg): 10.2 mg

?Pork loin (6-7 oz.): 3.5 mg