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personal/mental health/Physiology.md

@@ -3,5 +3,62 @@ A regular sleep schedule is important, consistent, high quality sleep is great f
 # Fitness
 Fitness is important, regular fitness, especially if it's getting you outside is important.
 
-# The body
-Some common possible contributing factors to low mental health include low vitamin D or B12, or thyroi
+# The Body
+Some common possible contributing factors to low mental health include low vitamin D or B12, or thyroid problems.
+
+
+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):
+
+| Nutrient                                     | Found In                                                                                                                                                                                                                                                                                       |
+| -------------------------------------------- | ---------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------- |
+| 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                                                                    |
+| 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                                                       |
+| 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                                                                                                                                                            |
+| 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 |
+| Potassium                                    |                                                                                                                                                                                                                                                                                                |
+
+• 
+o Found in: dairy products, fish, legumes, beef, poultry, whole grains, apricots,
+avocado, banana, brewer’s yeast, brown rice, dates, figs, garlic, nuts, potatoes,
+raisins, spinach, winter squash, and sweet potato
+
+• Selenium
+o Found in: meat and grains (depending on selenium content in soil), brazil
+nuts, brewer’s yeast, broccoli, brown rice, chicken, dairy products, dulse,
+garlic, kelp, molasses, onion, salmon and other seafood, wheat germ
+
+• Vitamin B1 (Thiamine)
+o Found in: brown rice, egg yolks, fish, lentils, peanuts, peas, pork, chicken,
+whole grains, asparagus, brewer’s yeast, broccoli, brussels sprouts, kelp,
+nuts, oatmeal, plums, raisins, spirulina
+
+• Vitamin A
+o Found in: apricots, asparagus, broccoli, cantaloupe, carrots, collards, garlic,
+kale, papayas, peaches, pumpkin, red peppers, spinach, sweet potatoes, Swiss
+chard, yellow squash
+
+• Vitamin B6
+o Found in: brewer’s yeast, carrots, chicken, eggs, fish, meat, peas, spinach,
+sunflower seeds, walnuts, wheat germ, avocado, bananas, beans, broccoli,
+whole grains, cabbage, cantaloupe, corn, potatoes, soybeans
+
+• Vitamin B12
+o Found in: brewer’s yeast, eggs, mackerel, milk and dairy products, seafood;
+dulse, kelp, kombu, nori and soybeans; not found in many vegetables
+
+• Vitamin C
+o Found in: berries, citrus fruits, green vegetables, asparagus avocado, black
+currants, broccoli, Brussels sprouts, cantaloupe, collards, kale mango, onions,
+papaya, green peas, sweet peppers, pineapple, radish, rose hips, spinach,
+Swiss chard, tomato, watercress
+
+• Zinc
+o Found in: brewer’s yeast, dulse, egg yolks, fish, kelp, lamb, legumes, lima
+beans, beef, mushrooms, pecans, poultry, pumpkin seeds, seafood, soy beans,
+soy lecithin, sunflower seeds, whole grains
+
+The highest scoring foods were bivalves such as oysters and mussels, various
+seafoods, and organ meats for animal foods.
+The highest scoring plant foods were leafy greens, lettuces, peppers, and
+cruciferous vegetables such as broccoli, cauliflower, cabbage, kale and
+brussels sprouts.