Folic acid

Folic acid shine nau'in halitta na bitamin B9 kuma yana da alhakin samuwar DNA da RNA da ginin sel. Nazarin ya nuna cewa mutanen da ke da ƙananan folic acid suna da kashi 7% na amsawa ga maganin rage damuwa. Rahotannin kimiyya na baya-bayan nan sun nuna cewa a halin yanzu likitocin masu tabin hankali suna rubuta folic acid da aka fi sani da Deplin don magance bakin ciki da inganta tasirin maganin damuwa. Tushen abinci na folic acid sun haɗa da kayan lambu masu ganye, 'ya'yan itatuwa citrus, wake, qwai, da legumes.

Vitamin B hadaddun

Bitamin B suna taimakawa wajen gina jajayen ƙwayoyin jini na jiki da aikin jijiyoyi. Karancinsa yana haifar da gajiya, ƙwanƙwasa ƙafafu ko saman yatsu, har ma da baƙin ciki. A cewar wasu nazarin, fiye da kashi ɗaya bisa huɗu na tsofaffin mata masu fama da rashin tausayi sun yi kasawa a cikin B12. Ana iya samun Vitamin 6B ta hanyar cin kaji, abincin teku, ayaba, da ganyayen ganye. Ana samun Vitamin B12 a cikin nama, kifi, kaji, ƙwai, madara, kawa, mussels da kaguwa.

zinc

Zinc yana daya daga cikin ma'adanai masu mahimmanci ga kwakwalwa da jiki yayin da yake taimakawa wajen daidaita tsarin kwakwalwa da martani na jiki ga damuwa. . Masana sun yi imanin cewa karancin zinc yana da alaƙa da baƙin ciki, damuwa, schizophrenia, da matsalar cin abinci. Tushen abinci na zinc sun haɗa da nama, kaji, kawa, alayyahu, ƙwayar kabewa, zabibi, da cakulan duhu.

Iron

Rashin ƙarancin ƙarfe ya fi zama ruwan dare a cikin mata da 'yan mata a lokacin samartaka. Iron yana da mahimmanci ga duk ayyukan jiki saboda yana ɗaukar iskar oxygen a cikin jini, kuma alamun wannan rashi suna kama da na baƙin ciki, kamar gajiyar hankali da ta jiki, ƙarancin yanayi da rashin jin daɗi. A wasu mutane, ƙananan matakan ƙarfe na iya haifar da alamun tsoro da ke haifar da harin tsoro. Ana iya samun ƙarfe ta hanyar cin nama, kaji, kifi, qwai, wake, da kayan lambu. Masana sun ba da shawarar hada abinci mai arzikin ƙarfe da bitamin C don ƙara sha.