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An antioxidant mineral, selenium helps protect the brain from oxidative damage and supports thyroid hormone production. Adequate selenium intake is associated with reduced anxiety and depression. Food sources include sunflower seeds, whole grains, and especially Brazil nuts—just one nut offers nearly 200% of daily selenium needs. However, exceeding three nuts daily can lead to selenium toxicity, so moderation is key.
Vitamin D
Often called the "sunshine vitamin," vitamin D deficiency affects a large portion of the population—especially in months with limited sunlight. Supplementation during these periods can support mood stability.