Magnesium: spinach, pumpkin and chia seeds, soy milk, black beans, almonds, cashews, peanuts

Omega-3 fatty acids: walnuts, chia and flaxseeds, salmon, herring, sardines

Folate: beef liver, rice, fortified cereals, black-eyed peas, spinach, asparagus, brussels sprouts

Iron: oysters, beef liver, fortified cereals, spinach, dark chocolate, white beans, lentils, tofu

Zinc: oysters, chicken, pork chops, beef roast, Alaska king crab, lobster, pumpkin seeds

B vitamins: chicken breast, beef liver, clams, tuna, salmon, chickpeas, potatoes, bananas

Vitamin A: beef liver, herring, cow’s milk, ricotta cheese, sweet potatoes, carrots, cantaloupe

Fermented foods: yogurt, kefir, kimchi, sauerkraut

Remember the quality of your diet is more powerful than any one decision you make in a day. Foods play an important role in mental health, but they won’t have a significant impact on their own if you aren’t prioritizing overall diet quality, self-care, and other stress management strategies.

Sources:
Harvard Health Publishing, go.iastate.edu/KP8LPX
Mental Health America, go.iastate.edu/TZYXXY
Health Line, go.iastate.edu/S8ZYMP