When you are zinc deficient, there are chances to be iron deficient too. Both minerals are extremely important to cellular function and modulation of the nervous system. Now, a scientific review has confirmed that both zinc and iron are associated with a higher risk of depression. Zinc promotes cell immunity, development and maturation. Zinc acts as a powerful antioxidant to combat the negative effects of free radicals. While the role of iron in depression is less clear than zinc, Iron oxygenates central brain tissues and is involved in synthesizing neurotransmitters such as dopamine and serotonin. Foods including Zinc and Iron are:

  • Egg yolk 
  • Sesame seeds and flour
  • Lamb
  • Poppy seeds
  • Pumpkin seeds 
  • Oysters– canned or fresh
  • Unsweetened cocoa
  • Meats 
  • Fish 
  • Poultry 
  • Seafood
  • Quinoa 
  • Spinach and other green leafy vegetables 
  • Nuts and seeds 
  • Unsweetened cocoa
  • Herbs and spices– parsley, turmeric, basil, thyme, spearmint, marjoram, cumin, oregano, dill, and so forth.