4. Zinc for boosting mood
Low levels of zinc have been associated with major depression, and zinc treatment has been shown to be an effective antidepressant.
The RDA for zinc is 8mg/day for women and 11mg/day for men.
Vegetarians absorb less zinc from plant foods and need more zinc than non-vegetarians.
Zinc absorption is decreased by alcohol of and loss of zinc in urine is increased.
Where to find it: Oysters, beef, veal, pork, lamb, lobster, crab, cashews, almonds, pumpkin seeds, sunflower seeds, lentils and chickpeas.