Choose foods with choline, folate, iron, and magnesium to boost your mood and sharpen your mind.
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Stir-fried tofu and veggies contains folate, calcium, magnesium, and iron. Magnesium may improve mood, and one study has shown it can provide significant relief to women suffering from menstrual migraines. Get magnesium (recommended daily intake is 310 mg) from foods like nuts, seeds, dark-green vegetables (a half-cup of cooked spinach has 75 mg), unrefined grains, and soy. Avoid caffeine and alcohol since they can often deplete magnesium.