9. Zinc, Magnesium, and Selenium
Zinc is important for proper immune system function and cellular metabolism. Researchers don’t know if low zinc levels cause depression or depression causes deficiency. Magnesium regulates muscle and nerve function. Selenium is needed for thyroid function.
Zinc: oysters, red meat, crab and lobster, baked beans, pork, poultry, nuts, oatmeal, and beans
Magnesium: nuts, seeds, beans, avocados, brown rice, oatmeal, spinach, whole grain bread and yogurt
Selenium: brazil nuts (8 per week), fatty fish, ham, red meat, poultry, brown rice, eggs, beans, spinach