Monday, April 7, 2014

Depression and deficiencies of nutrients in your foods and diet


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



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