2024-06-21 16:58:51 +00:00
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# Sleep
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A regular sleep schedule is important, consistent, high quality sleep is great for mental health.
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# Fitness
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2024-06-21 17:43:51 +00:00
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Fitness is important, regular fitness, especially if it's getting you outside is important.
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2024-06-21 17:48:51 +00:00
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# The Body
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Some common possible contributing factors to low mental health include low vitamin D or B12, or thyroid problems.
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Here's a list of antidepressant nutrients, and some foods that they're found in (https://www.wjgnet.com/2220-3206/full/v8/i3/97.htm):
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| Nutrient | Found In |
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| -------------------------------------------- | ---------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------- |
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| Folate | asparagus, barley, beef, bran, brewer’s yeast, brown rice, cheese,<br>chicken, dates, green leafy vegetables, legumes, lentils, milk, mushrooms,<br>oranges, pork, root vegetables, salmon, tuna, whole grains, whole wheat |
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| Folate | eggs, fish, beef, poultry, green leafy vegetables, whole grains,<br>almonds, avocado, beets, brewer’s yeast, dates, kelp, dulse, kidney and lima<br>beans, lentils, peaches, pears, raisins, rice, sesame seeds, soybeans,<br>watercress |
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| Long-chain omega-3 fatty acids (EPA and DHA) | olive oil, soybean oil, salmon, mackerel, tuna, sardines, nuts,<br>avocado, beef, dulse, nori, spirulina, flaxseed and flaxseed oil |
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| Magnesium | dairy products, fish and other seafood, beef, apples, apricots,<br>avocado, banana, brewer’s yeast, brown rice, cantaloupe, dulse, figs, garlic,<br>grapefruit, green leafy vegetables, kelp, lemons, lima beans, nuts, peaches,<br>sesame seeds, soybeans, tofu, whole grains, and watercress |
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| Potassium | |
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•
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o Found in: dairy products, fish, legumes, beef, poultry, whole grains, apricots,
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avocado, banana, brewer’s yeast, brown rice, dates, figs, garlic, nuts, potatoes,
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raisins, spinach, winter squash, and sweet potato
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• Selenium
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o Found in: meat and grains (depending on selenium content in soil), brazil
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nuts, brewer’s yeast, broccoli, brown rice, chicken, dairy products, dulse,
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garlic, kelp, molasses, onion, salmon and other seafood, wheat germ
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• Vitamin B1 (Thiamine)
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o Found in: brown rice, egg yolks, fish, lentils, peanuts, peas, pork, chicken,
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whole grains, asparagus, brewer’s yeast, broccoli, brussels sprouts, kelp,
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nuts, oatmeal, plums, raisins, spirulina
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• Vitamin A
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o Found in: apricots, asparagus, broccoli, cantaloupe, carrots, collards, garlic,
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kale, papayas, peaches, pumpkin, red peppers, spinach, sweet potatoes, Swiss
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chard, yellow squash
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• Vitamin B6
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o Found in: brewer’s yeast, carrots, chicken, eggs, fish, meat, peas, spinach,
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sunflower seeds, walnuts, wheat germ, avocado, bananas, beans, broccoli,
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whole grains, cabbage, cantaloupe, corn, potatoes, soybeans
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• Vitamin B12
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o Found in: brewer’s yeast, eggs, mackerel, milk and dairy products, seafood;
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dulse, kelp, kombu, nori and soybeans; not found in many vegetables
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• Vitamin C
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o Found in: berries, citrus fruits, green vegetables, asparagus avocado, black
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currants, broccoli, Brussels sprouts, cantaloupe, collards, kale mango, onions,
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papaya, green peas, sweet peppers, pineapple, radish, rose hips, spinach,
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Swiss chard, tomato, watercress
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• Zinc
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o Found in: brewer’s yeast, dulse, egg yolks, fish, kelp, lamb, legumes, lima
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beans, beef, mushrooms, pecans, poultry, pumpkin seeds, seafood, soy beans,
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soy lecithin, sunflower seeds, whole grains
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The highest scoring foods were bivalves such as oysters and mussels, various
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seafoods, and organ meats for animal foods.
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The highest scoring plant foods were leafy greens, lettuces, peppers, and
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cruciferous vegetables such as broccoli, cauliflower, cabbage, kale and
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brussels sprouts.
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