Amino Acids – Amino acids are essential for the body to make neurotransmitters which send signals to the brain and affect your mood. Some amino acids make serotonin which is a feel good chemical.
Foods with Amino Acids: Turkey, cheese, fish, almonds, chicken, avocadoes, bananas and beans
Vitamin B6 & B12 – These vitamins also help the body make neurotransmitters. If the body does not receive enough vitamin B, serotonin levels will drop. Vitamin B12 helps make SAM-e. Some studies have shown that when levels of SAM-e drop, symptoms of depression become noticeable.
Foods with Vitamin B6: beef, tuna, bananas, turkey, chickpeas
Foods with Vitamin B12: clams, oysters, chicken, crab, salmon, turkey, tuna, milk, eggs
Magnesium – those who suffer from depression usually have lower magnesium levels. Magnesium is crucial for the formation of serotonin and other neurotransmitters. Magnesium treatment may also help anxiety and insomnia problems associated with depression.
Foods with Magnesium: oat bran, halibut, spinach, barley, beans, and artichokes. Taking an Epsom salt bath will also increase magnesium levels.
Omega 3 – Omega 3 boosts oxygen levels in the blood increasing the body’s ability to convert amino acids into neurotransmitters. Studies have found that those with a lack of Omega 3 acids have less of a capability to send feel-good chemicals like serotonin, dopamine and nor epinephrine to the brain.
Foods with Omega 3: salmon, sardines, tuna, flax seeds, and walnuts.
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