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personal/mental health/Physiology.md
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@ -15,48 +15,15 @@ Here's a list of antidepressant nutrients, and some foods that they're found in
| 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 | | 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 | | 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 | | 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 | | | Potassium | dairy products, fish, legumes, beef, poultry, whole grains, apricots,<br>avocado, banana, brewer’s yeast, brown rice, dates, figs, garlic, nuts, potatoes,<br>raisins, spinach, winter squash, and sweet potato |
| Selenium | meat and grains (depending on selenium content in soil), brazil<br>nuts, brewer’s yeast, broccoli, brown rice, chicken, dairy products, dulse,<br>garlic, kelp, molasses, onion, salmon and other seafood, wheat germ |
• | Vitamin B1 (Thiamine) | brown rice, egg yolks, fish, lentils, peanuts, peas, pork, chicken,<br>whole grains, asparagus, brewer’s yeast, broccoli, brussels sprouts, kelp,<br>nuts, oatmeal, plums, raisins, spirulina |
o Found in: dairy products, fish, legumes, beef, poultry, whole grains, apricots, | Vitamin A | apricots, asparagus, broccoli, cantaloupe, carrots, collards, garlic,<br>kale, papayas, peaches, pumpkin, red peppers, spinach, sweet potatoes, Swiss<br>chard, yellow squash |
avocado, banana, brewer’s yeast, brown rice, dates, figs, garlic, nuts, potatoes, | Vitamin B6 | brewer’s yeast, carrots, chicken, eggs, fish, meat, peas, spinach,<br>sunflower seeds, walnuts, wheat germ, avocado, bananas, beans, broccoli,<br>whole grains, cabbage, cantaloupe, corn, potatoes, soybeans |
raisins, spinach, winter squash, and sweet potato | Vitamin B12 | brewer’s yeast, eggs, mackerel, milk and dairy products, seafood;<br>dulse, kelp, kombu, nori and soybeans; not found in many vegetables |
| Vitamin C | berries, citrus fruits, green vegetables, asparagus avocado, black<br>currants, broccoli, Brussels sprouts, cantaloupe, collards, kale mango, onions,<br>papaya, green peas, sweet peppers, pineapple, radish, rose hips, spinach,<br>Swiss chard, tomato, watercress |
• Selenium | Zinc | Found in: brewer’s yeast, dulse, egg yolks, fish, kelp, lamb, legumes, lima<br>beans, beef, mushrooms, pecans, poultry, pumpkin seeds, seafood, soy beans,<br>soy lecithin, sunflower seeds, whole grains |
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 The highest scoring foods were bivalves such as oysters and mussels, various
seafoods, and organ meats for animal foods. seafoods, and organ meats for animal foods.
The highest scoring plant foods were leafy greens, lettuces, peppers, and The highest scoring plant foods were leafy greens, lettuces, peppers, and