Depression and deficiencies of nutrients in your foods and diet

Info source: http://www.mentalhealth.org.uk/help-information/mental-health-a-z/D/nutrients-table/

Are you experiencing…?		Your diet may lack		Foods which contain these nutrients
Depression	Vitamin B3		Wholegrains: brown rice, rice bran, wheatgerm  Veg: broccoli, mushrooms, cabbage, brussels sprouts, courgette, squash  Nuts: peanuts  Meat: beef liver, beef kidney, pork, turkey, chicken  Fish: tuna, salmon  Seeds: sunflower seeds
	Vitamin B6		Wholegrains: brown rice, oats, bran, barley Fruit: bananas, mango Fish: tuna, trout, salmon Veg: avocado, watercress, cauliflower, cabbage, peppers, squash, asparagus, bok choy, potatoes Meat: chicken, pork loin, turkey Beans and pulses: lima beans, soy beans, chickpeas Seeds: sunflower seeds
	Vitamin C		Veg: red pepper, red cabbage, broccoli, brussels sprouts, cauliflower, kale, celery, squash, cabbage, watercress Fresh fruit: strawberries, oranges, tangerines, kiwi, cantaloupe, papaya, cranberries, pineapple
	Folic Acid		Veg: spinach, lettuce, asparagus, beetroot, savoy cabbage, bok choi, broccoli, green peas, fresh parsley, brussels sprouts, avocados, cauliflower Fish: cod, tuna, salmon, halibut, shrimp Meat: calf's liver, turkey Nuts and seeds:peanuts, sesame seeds, hazelnuts, cashews, walnuts Beans and pulses:lentils, chickpeas, black beans, kidney beans, pinto beans Fruit: oranges
	Magnesium		Veg: spinach, watercress, avocado, peppers, broccoli, brussels sprouts, green cabbage, watercress Nuts and seeds:almonds, brazil nuts, cashews, peanuts, macadamias, pistachios, walnuts, pecan, pumpkin, sunflower and poppy seeds Wholegrains: oatmeal, bran, long grain rice, buckwheat, barley, quinoa Dairy: plain yoghurt Beans and pulses:baked beans Fruit: banana, kiwi, blackberries, strawberries, oranges, raisins Sweet: chocolate
	Selenium		Wholegrains: wheat germ, brewers yeast Meat: calf liver, turkey breast Fish: cod, tuna, halibut, salmon, shrimp Veg: mushrooms, garlic, spinach Nuts: brazil nuts Beans and pulses: tofu Wholegrains: barley, rye, oats, long grain brown rice Dairy: mozzarella cheese Seeds: mustard, sunflower
	Zinc		Seafood/fish: oysters, mussels, shrimp Cereals: fortified breakfast cereal Nuts: cashews, walnuts, almonds Dairy: mozzarella, Swiss cheese, cheddar cheese, low fat yoghurt Beans and pulses:chickpeas, kidney beans, baked beans, lima beans, lentils, miso Meat: chicken (dark meat), turkey, lamb, pork, mince beef Seeds: pumpkin, sesame Veg: spinach, mushrooms, squash, asparagus, broccoli Fruit: blackberries, kiwi
	Omega 3 fatty acids		Fish: Salmon, sardines, mackerel, scallops, fresh tuna, halibut, shrimp, cod, trout Seeds: Flaxseed Nuts: Walnuts
	Tryptophan		Lean meat: Skinless turkey, skinless chicken Dairy: plain yoghurt, milk, eggs, cheddar, gruyere, swiss cheese, cottage cheese Nuts: almonds, pistachios, pecan, hazelnuts, peanuts/soy nuts Seeds: poppy, pumpkin, sesame seeds Beans and pulses:lentils, chick peas (hummus), kidney, lima beans, soya Veg: spinach, watercress, cabbage
	Tyrosine		Lean meat: turkey, tuna, chicken liver, beef liver Dairy: cheddar, stilton, boursault, camembert, emmenthal, gruyere, mozzarella, parmesan, swiss cheeses, sour cream Veg: avocados, green beans, tofu, miso soup, soy sauce, spinach, yeast extract (Marmiteetc) Fruit: bananas, tinned figs, plums, raisins, tomatoes, prunes
	GABA (gamma-aminobutyric acid)		Wholegrains