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Nutrients that Help Relieve Depression, and Support Mental Health: Folate: Folate may increase the effectiveness of other treatments for depression. The recommended intake is 400 mcg folate per day. Good food sources of folate include: fortified cereals, liver, cooked dried beans, orange juice, and green vegetables such as okra, spinach and asparagus Vitamin B6: Low levels of vitamin B6 may be associated with depression After age 50, men need 1.7 mg vitamin B6 each day. Good food sources include: fortified cereals, cooked dried beans, fish, liver, potatoes, poultry, tomato paste, prune juice and bananas Vitamin B12: Low vitamin B12 blood levels have been linked to depression Men should get 2.4 mcg vitamin B12 each day. After age 50, get most of this vitamin from foods fortified with vitamin B12 or from a vitamin B12 supplement Omega-3 fats: Omega-3 fats may help improve mood and relieve depression. To meet your need for omega-3 fats: • Eat three servings a week of cold water fish, such as salmon, tuna, lake trout, mackerel, herring, flounder and sardines. (Note: The Food and Drug Administration recommends eating no more than 12 ounces of all kinds of fish each week.) • Or, eat one tablespoon a day of canola oil, flaxseed oil, or ground flaxseed • Or, eat a small handful of walnuts each day Contents of this publication may be freely reproduced for educational purposes. All other rights reserved. In each case, credit Mary L. Meck Higgins and Kimberly Shafer, Men's Health, 2006, Department of Human Nutrition, Kansas State University Agricultural Experiment Station and Cooperative Extension Service, Manhattan, Kansas. K-State Research and Extension is an equal opportunity provider and employer. Issued in furtherance of Cooperative Extension Work, Acts of May 8 and June 30, 1914, as amended. Kansas State University, County Extension Councils, Extension Districts, and United States Department of Agriculture Cooperating, Fred A. Cholick, Director.