Not all foods that make you happy have to make you feel guilty later. There are healthy, happy foods that don’t only do wonders on your taste buds, but also communicate with various parts of your body to make you feel better long after the last parcel has been devoured.

Studies have found that people who suffer from depression often show a deficiency of the following minerals and vitamins in their diets. Be sure to get extra sources of these:

MAGNESIUM:

Pumpkin Seeds

Spinach

Swiss Chard

Soy Beans

Salmon

Sunflower Seeds

Sesame Seeds

Halibut

Black Beans

Navy Beans

TRYPTOPHANE 

Cottage Cheese

Low-fat Cheese

Low-fat milk

Soy beans

Tofu

Soy milk

Seafood

Meats

Poultry

Whole grains

Beans

Rice

Hummus

Lentils

Hazelnuts

Peanuts

Eggs

Sesame seeds

sunflower seeds

VITAMIN B:

Broccoli

Brussel Sprouts

Spinach

Eggs

Brown Rice

Wheat Germ

Soybeans

Turkey

Tuna

Bananas

Potatoes

Chili Pepper

SELENIUM:

Seafood

Poultry

Sea Vegetables

Mushrooms

Wheat

ZINC keeps nerve cells alive and is necessary for turning tryptophan into serotonin. Be sure to get enough Zinc with these foods:

Oysters

Wheat Germ

Veal Liver

Sesame Flour

Tahini

Low Fat Roast Beef

Roasted Pumpkin seed

Roasted Squash Seed

Dried Watermelon Seeds

Cocoa Powder

Chocolate

Lamb

Peanuts

Alaska King Crab

Pork Shoulder

Pork Tenderloin

Fortified cereals

Low Fat Yogurt

Chickpeas

Almonds

Cheddar Cheese

Green Peas

Kidney Beans

Mozzarella

FOLIC ACID helps deliver oxygen to the brain, helping you feel alert. Let your brain breathe with these:

Spinach

Cooked Asparagus

Vegetarian Baked Beans

Egg Noodles

Avocado

Roasted Peanuts

Orange Juice

Bananas

Broccoli

Beans

Peas

Liver

Eggs

CALCIUM has been found to have a calming effect. Try some of these scrumptious soothers:

Low-Fat cottage Cheese

Low-Fat Milk

Low-Fat Yogurt

Orange Juice

Soy Milk

Cereal

Spinach

Kale

Broccoli

Tofu

Dried beans

almonds

A low intake of VITAMIN C inhibits production of Dopamine. Get it in these foods:

Strawberries

Guava

Lemon

Oranges

Kiwi Fruit

Grapefruit

Raspberries

Nectarines

Peaches

Mangos

Peppers

Brussels Sprouts

Broccoli

Kale

Gourd

Cauliflower

Tomato

Green Cabbage

Potatoes

An IRON deficiency can cause feelings of lethargy. Perk up with these:

Apples

Legumes

Fortified Cereals

Quinoa

Kale

Red Meat

Dark Poultry

Salmon

Eggs

Tofu

Orange Juice

Lemon Juice

Green Leafy Vegetables