Foods to ease anxiety and depression.

So, here are some quick dietary tips that will help ease anxiety and depression.  More and more studies are being conducted that show a strong link between diet and anxiety/depression symptoms.  Diet won’t cure anxiety or depression but it certainly can help!

Avoid/reduce: fried foods, coffee (and caffeinated drinks), dairy products, refined sugars, and alcohol!

Increase:  fresh fruits and veggies, water intake, magnesium rich foods, tryptophan rich foods, Vitamin B rich foods, and omega-3 fatty acids.

  • Tryptophan rich foods:  nuts, seeds, soybeans (edemame, tofu, soymilk), beans and lentils
  • Magnesium rich foods:  green leafy vegetables, pumpkin seeds, almonds, avocado, black beans, dark chocolate (85% with less sugar)
  • Vitamin B rich foods: nutritional yeast, green leafy vegetables, wheat germ,  fortified cereals
  • Omega-3 rich foods: chia seeds, walnuts, flaxseed (oil, or meal), Smart Balance butter replacement

Magnesium and the B vitamin group are the most important to consume daily. If you don’t think you can get them through your diet perhaps consider using supplements.  Eating a dark-green leafy salad everyday with pumpkin seeds, nutritional yeast, and walnut oil with a little vinegar might do the trick!

Here are some links to articles written about food and mood:

https://nutritionfacts.org/video/plant-based-diets-for-improved-mood-and-productivity/

https://nutritionfacts.org/video/gut-feelings-probiotics-and-mental-health/

https://www.apa.org/monitor/2017/09/food-mental-health

https://www.health.harvard.edu/blog/gut-feelings-how-food-affects-your-mood-2018120715548

https://www.health.harvard.edu/mind-and-mood/food-and-mood-is-there-a-connection

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