15. Zinc
Zinc is a nutrient linked with mental functions such as learning and behavior. Low levels of blood zinc are associated with depression, according to an analysis in Biological Psychiatry. Zinc, along with magnesium and B vitamins are among the nutrients rapidly depleted with stress. Zinc rich foods in- clude nuts, beef, mushrooms, legumes, seeds, eggs, dark chocolate and whole grains.
According to Nutrition Neuroscience, taking a 25-milligram zinc supplement daily for 12 weeks can help reduce depression symptoms. Taking zinc supplements can also increase the amount of available omega-3 fatty acids in the body.
