Adequate levels of the mineral magnesium are required for the brain’s release and uptake of serotonin (a derived from tryptophan). This means that low magnesium will result in low serotonin—and cause irritability, fatigue, depression, anxiety, and even paranoia and mental confusion. To keep your mood regulated, eat rich magnesium sources like spinach, peanuts, almonds, cashews, and edamame.
3. Omega-3 Fatty Acids
You probably already know that foods rich in omega-3s, a type of essential fatty acid, are good for you. However, chia seeds and fish (i.e., herring, trout, and Atlantic salmon), are required because the body doesn’t naturally produce it’s own omega-3s to prevent irritability, low energy, depression, and even suicidal thoughts.
It might surprise you to learn that you don’t need to consume cow dairy in order to get adequate calcium. You can support bone and blood vessel health, reduce the risk of type 2 diabetes, and regulate mood and hormone (estrogen) levels by consuming foods like kale, collard greens, and the typical milk, cheese, and yogurt sources.
This little-mentioned trace mineral has a major effect on our brains. Chromium helps metabolize food, regulate insulin sugar levels, and maintain balanced mood, which is why low levels often occur in patients who suffer from depression. However, you can boost chromium intake by consuming lean turkey breast, potatoes, and broccoli.