Mood-Lifting Foods

Blast the blues with feel-good foods

Even mild mood changes can be linked to bad eating habits. Feelings of depression are sometimes early symptoms of nutritional deficiencies, especially in older adults. This puts food on the front lines of the war on depression.

Women need to pay special attention. If you have low levels of vitamin B12, you double your risk for severe depression. Don't despair - eat beef, turkey and chicken liver; shellfish, salmon, sardines and trout.

Vitamin B6 also helps balance certain brain chemicals, keeping your emotions on an even keel. Not getting enough of this nutrient could cause or worsen depression. seek out foods like liver, seafood, legumes, whole grains and fortified cereals.

Up your mood with omega-3. Fish is without question the best natural source for omega-3, followed closely by flaxseed and canola oils, wheat germ, soybeans and nuts. Eat fatty fish regularly and you could protect yourself from many serious illnesses. Just two servings of fish each week will bolster your body against depression, heart attack, stroke, diabetes and cancer.

See the bright side with C. This mighty vitamin is vital in making serotonin. That means running low can leave you feeling tired and sluggish. Liven up your life by drinking a glass of orange juice or tossing slices of fresh red and green peppers in your salad. Citrus fruits, dark green leafy vegetables and other brightly coloured fruits and veggies are also solid sources of this mood-lifting vitamin.

Iron out ill moods. Just as certain vitamin deficiencies may trigger depression, so could some mineral shortages. Over two billion people suffer from iron-deficient anemia, a condition that can make you depressed, tired and unable to concentrate. To ward it off, get your daily iron from dark meat, legumes, leafy green vegetables and fortified cereals.

Smile again with selenium. This essential mineral could put a grin on your face. People with healthy amounts of selenium in their bodies tend to be cheerful and confident, while those with too little can become grumps. Since it's a natural part of many foods like beef, seafood, poultry, mushrooms, whole wheat and sea vegetables you should have no trouble getting all the selenium you need.

Manage your moods with magnesium. Low moods, tiredness, confusion and loss of appetite are symptoms of depression but they may also be signs of a magnesium deficiency. Women need about 320 milligrams a day of this mineral and men need 420 mg.

A cup of bran cereal with raisins for breakfast puts you on track with over 80 mg of magnesium, while a cup of cooked spinach with your dinner keeps you going with almost 160 mg. Nuts, legumes, seafood and dark leafy greens all pack a powerful magnesium punch.