Choose foods with choline, folate, iron, and magnesium to boost your mood and sharpen your mind.
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A century ago, the American diet was rich in omega-3 fats from fish and grass-fed beef, and the rate of depression may have been 100 times lower than it is today. The shift from neurotransmitter-regulating omega-3s to a diet rife with omega-6 fats found in soybean, corn, safflower, and sunflower oils has drastically altered the nutrient balance in our brains. To increase omega-3s, eat ground flax, flaxseed oil, or low-mercury fatty fish like salmon and sardines several times a week.