If you’ve been feeling sluggish, moody, depressed, or anxious, there is a high chance your body is trying to tell you it needs a diet change. Your brain needs good nourishing food just as much as the rest of your body. Here is a list of nutrients and foods that will help put you in a good mood.

Vitamin B1

Helps with: Concentration

Foods that contain Vitamin B1

• Brown rice
• Porridge oats
• Peppers
• Broccoli
• Whole grain bread

Vitamin B3

Helps with: Depression and stress

Foods that contain Vitamin B3

• Brown rice
• Porridge oats
• Peppers
• Broccoli
• Whole grain bread

Vitamin B5

Helps with: Poor memory

Foods that contain Vitamin B5

• Brown rice
• Porridge oats
• Peppers
• Broccoli
• Whole grain bread

Vitamin B6

Helps with: Depression, poor memory, irritability, and stress

Foods that contain Vitamin B6

• Brown Rice
• Porridge oats
• Peppers
• Broccoli
• Whole grain bread
• Bananas

Vitamin B12

Helps with: Poor memory and confusion

Foods that contain Vitamin B12

• Whole grain bread
• Chicken
• Tuna
• Salmon
• Natural yoghurts
• Eggs

Folic Acid

Helps with: Anxiety and depression

Foods that contain Folic Acid:

• Spinach
• Collard greens
• Romaine lettuce
• Asparagus

Magnesium

Helps with: Anxiety, depression, irritability, stress, and insomnia

Foods that contain Magnesium

• Walnuts
• Pumpkin seeds
• Sunflower seeds
• Peppers
• Broccoli

Vitamin C

Helps with: Depression

Foods that contain Vitamin C

• Strawberries
• Peppers
• Oranges

Selenium

Helps with: Depression and irritability

Foods that contain Selenium

• Brown Rice
• Porridge Oats
• Brazil nuts
• Sunflower seeds
• Garlic
• Salmon
• Tuna

Zinc

Helps with: Depression, confusion, blank mind, loss of appetite, and lack of motivation

Foods that contain Zinc:

• Walnuts
• Pumpkin seeds
• Sunflower seeds
• Salmon Tuna

Omega 3

Helps with: Depression and poor memory

Foods that contain Omega 3s

• Walnuts
• Pumpkin seeds
• Sunflower seeds
• Olive oil
• Hemp oil
• Salmon
• Tuna

Tryptophan

Helps with: depression

Foods that contain Tryptophan

• Walnuts
• Bananas
• Chicken
• Turkey