Some Nutrients & Foods for Enhancing Mood and Immunity
Zinc: 50 milligrams (mg) a day to boost immunity-adults. Children: 20mg. Not more than 150mg per day). Ginger, oats, rye. Also for neurotransmitter production (serotonin)
Selenium: 100-150 micrograms (ug) a day. 1.5ug per pound body weight for children. (Not to take more than 1000ug a day). Oats, barley, wheat, Brazil nuts.
Vit C 1g a day-adults. 500mg a day-children. Cayenne, red & green peppers. (It aids in the production of anti-stress hormones and interferon NB to fight infection and for Neurotransmitter serotonin production)
B6: 50mg a day-adults. 20mg-children. Marmite (yeast)-all B’s. Liver, Rice. For serotonin production.
B5: Pantothenic acid: Up to 250mg twice a day. Crucial in helping the adrenals to function and cope with stress. Yeast, Mushrooms, Liver, Split peas, Pecans, Soya.
Magnesium: 300mg a day. Almonds, marmite-yeast, sunflower seeds, kelp. ( for Dopamine production)
Depending on the individual and condition dosages may vary.
(Source: Murray and Murray Encyclopaedia of Nutritional Supplements)