3. Zinc, Magnesium, and Selenium
Zinc is essential for proper cellular metabolism and immune system function. There is still doubt among researchers whether low zinc levels cause depression or depression causes deficiency. Magnesium assists muscle and nerve function. Selenium is needed for thyroid function.
Magnesium: yogurt, avocados, beans, nuts, seeds, oatmeal, brown rice, spinach, and whole-grain bread
Selenium: brown rice, beans, spinach, brazil nuts, ham, red meat, poultry, eggs, and fatty fish.