Depression

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Iron helps carry oxygen to the tissues including the brain. When iron levels drop, tissues are starved of oxygen, resulting in fatigue, memory loss, poor concentration and depression. So beating the blues might be as easy as eating iron-rich foods if you have iron-deficiency anaemia. Sources of iron include green leafy vegetables like fenugreek, coriander, spinach and mint leaves; cauliflower and turnip greens, sesame seeds, millets, black gram, soya bean, raisins, dates, black currant, strawberries, grapes, figs, dried prunes, fish, poultry, mutton, liver, eggs, wholegrains, legumes, nuts like walnuts and almonds. And it is good idea to top these foods with rich sources of vitamin C as vitamin C enhances the absorption of iron in the food.

Zinc is an antioxidant and helps clear the body of free radicals and toxins. It boosts the immune system, helps produce energy from other nutrients and improves the effect of antidepressants. Zinc is found in nuts, seeds, wholegrains, legumes, cereals, milk, non-vegetarian food, mushrooms, soya beans, sea foods.

Magnesium is vital for keeping nerves relaxed and normally balanced. It aids in fighting depression and nervousness. It is also required for muscle relaxation and contraction, nerve conduction, toning of blood vessels and for metabolism of carbohydrates. Magnesium is found in soya, almonds, cashew nuts, peanuts, wholegrains, legumes, brown rice/wild rice, dairy products, seafood, egg yolk, sunflower/sesame seeds, green leafy vegetables, sweet corn, potato skins, aubergines, carrots, garlic, onions, citrus fruits, apples, figs, bananas.

Not only does calcium aid in bone formation, it also plays a role in muscle and heart contractions and preventing blood clotting and nervousness. It helps send nerve messages and may steady or lower blood pressure. Vitamin D and lactose enhance calcium absorption, whereas anti-nutrients (phytates and oxalates) in cereals and vegetables such as spinach/beetroot can interfere with its optimum absorption.