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: