Top 12 Nutrients Reduce Depression Symptoms



I think the year 2020 will go down in modern history as the most unprecedented year to date: a pandemic, economic crisis, election year…oh yeah, and the murder hornets. 


There was a lot to process. 


The Centers for Disease Control and Prevention (CDC) stated there was an increase in depression symptoms between April – June 2020 compared to the same period in 2019. 

And during this time, feeding ourselves with nutrient-dense foods helps give us the energy we need and can minimize depressive symptoms. 


What are the nutrient-dense foods? 








  1. Folate (leafy green vegetables, kidney beans, chickpeas)
  2. Iron (shellfish, legumes, organ meats)
  3. Omega-3 Fatty Acids (salmon, flaxseed, walnuts)
  4. Magnesium (pumpkin seeds, spinach, almonds)
  5. Potassium (bananas, sweet potatoes, mushrooms)
  6. Selenium (brazil nuts, fish, ham)
  7. Thiamine (whole-grain foods, meat, legumes)
  8. Vitamin A (carrots, liver, broccoli)
  9. Vitamin B6 (chickpeas, tuna, fortified cereals)
  10. Vitamin B12 (organ meats, clams, sardines)
  11. Vitamin C (cantaloupes, tomatoes, Brussels sprouts)
  12. Zinc (shellfish, legumes, eggs)


Give your body a nutrient type of self-care and pick up some of these delicious nutrient foods to comfort your body and your mind. 

With gratitude,





Center for Disease Control and Prevention. (2020). Mental health, substance use, and suicidal ideation during COVID-19 pandemic – United States, June 24-30, 2020. Retrieved from

LaChance, L. R., & Ramsey, D. (2018). Antidepressant foods: An evidence-based nutrient profiling system for depression. World journal of psychiatry, 8(3), 97. doi:10.5498/wjp.v8.i3.97



- marc s. micozzi

Wellness is more than the prevention of disease. It is a focus on engaging the inner resources of each individual as an active and conscious participant in the maintenance of his or her own health.

Holistic Wellness



I love data. In fact, most of my career has been in tech related jobs, but something changed in me a few years ago. My father had a heart attack which led him needing triple bypass surgery. This experience changed my life and I wanted to learn more about how food can heal our bodies.

Hi! I'm Tara rivera. passionate about sharing nutritional information and the connection to mental health. 

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