9. Folate for boosting mood
A deficiency in folate is quite common and can contribute to irritability and depression. Numerous studies support the importance of folate for improving mood. Folate levels are lower in depressed individuals and a deficiency of folate has been shown to lower levels of serotonin as well as cause fatigue.
The RDA for folate is 400 mcg/day for adults.
Where to find it: Free range beef liver, chickpeas, pinto beans, lentils, avocados, beets, broccoli, spinach, asparagus, Brussels sprouts, oranges, almonds and sunflower seeds.
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