The foods we eat have a big impact on our mood and overall mental health. There are certain nutrients that are particularly important for maintaining mental health and preventing or managing anxiety and depression.
One of the most important nutrients for mental health is omega-3 fatty acids. These are found in oily fish such as salmon, mackerel, sardines and herring as well as in flaxseeds, chia seeds and walnuts. Omega-3 fats are essential for brain function and play a role in regulating mood. They can help to reduce inflammation throughout the body, which has been linked to anxiety and depression.
Another important nutrient for mental health is magnesium. This mineral is involved in over 300 biochemical reactions in the body, many of which relate to energy production, muscle function and nervous system regulation. Magnesium deficiency has been linked to anxiety, depression and other mood disorders. Good sources of magnesium include dark leafy greens (such as spinach), nuts (such as almonds), seeds (such as pumpkin seeds) legumes (such as chickpeas) and whole grains (such as brown rice).
B vitamins are also essential for healthy brain function – both B6 and B12 have been linked with reducing symptoms of anxiety and depression.
Quinoa
a recipe for quinoa:
Ingredients: 1 cup quinoa 2 cups vegetable broth or water 1/4 teaspoon salt (optional) 1 tablespoon olive oil or butter (optional) Instructions:
Rinse the quinoa in a fine mesh strainer and drain. This step is important as it gets rid of the bitter saponin coating on the quinoa. If you don’t rinse it, your final dish will have a bitter taste.
Add the rinsed quinoa to a medium saucepan with the broth or water and salt (if using). Bring to a boil over medium-high heat, then reduce the heat to low, cover, and simmer for about 15 minutes until all of the liquid has been absorbed and the quinoa is cooked through.
Remove from heat and fluff with a fork. Stir in olive oil or butter (if using). Serve immediately or store in an airtight container in the fridge for up to 5 days.
Salmon
Salmon is a nutritious fish that’s packed with protein, healthy fats, vitamins, and minerals. It’s also low in mercury and high in omega-3 fatty acids, making it an excellent choice for people who want to eat a healthy diet.
The omega-3 fatty acids found in salmon are good for your heart and brain health. They can also help to reduce inflammation throughout the body, which has been linked to conditions like arthritis and cancer. Salmon is also a good source of vitamin D, which is important for bone health.
Eating salmon regularly can help to improve your mood and reduce anxiety and depression. This may be due to the fact that omega-3 fatty acids can increase levels of serotonin in the brain, which is involved in regulating mood. Salmon is also rich in B vitamins like folate and B6, which are important for mental health.
Mushrooms
Some types of mushrooms, such as reishi and cordyceps, have been shown to contain compounds that can help boost the immune system, improve circulation, and reduce inflammation. These properties may be beneficial for people who suffer from anxiety and depression.
In a study published in the Journal of Ethnopharmacology, researchers found that Cordyceps sinensis (a type of mushroom) helped to reduce symptoms of anxiety and depression in rats. The rats were given either a placebo or C. sinensis extract for seven days, and then subjected to various tests designed to measure their level of anxiety or depression.
The results showed that the rats given C. sinensis had significantly lower levels of anxiety and depression than those given the placebo. The researchers concluded that C. sinensis may be effective in treating both conditions in humans as well as animals.
Dark chocolate
In addition to its mental health benefits, dark chocolate is also packed with nutrients that are good for overall health. It contains iron, magnesium, copper, manganese, and potassium, as well as antioxidants and fiber. Dark chocolate has also been shown to improve heart health by lowering blood pressure and cholesterol levels.
Foods with probiotics i.e. kefir, yogurt, sauerkraut
Regarding anxiety and depression, there are a lot of different things that can help. Some people find that therapy and medication work well for them, while others find that they need to make lifestyle changes in order to see results. One area that is often overlooked when it comes to mental health is diet. What we eat can have a big impact on our mood and our overall mental health.
There are a few different types of foods that have been shown to help with anxiety and depression. One type of food is probiotics. Probiotics are live bacteria that are found in things like yogurt, sauerkraut, and kefir. These live bacteria can help to balance the gut microbiota, which has been linked with mental health issues like anxiety and depression. Probiotics have also been shown to reduce inflammation in the body, which can also contribute to anxiety and depression.
If you’re looking for foods that will help with your anxiety or depression, incorporating some probiotic-rich foods into your diet is a good place to start.
B6 vitamins poultry, leafy greens, beef
Poultry, leafy greens, and beef all contain B6 vitamins, which have been shown to help with anxiety and depression. B6 vitamins are essential for the proper function of the nervous system, and they help to produce neurotransmitters like serotonin and dopamine. Low levels of B6 have been linked to depression, anxiety, and panic attacks.
Poultry is a good source of B6 vitamins, with chicken breast containing about 0.4 mg per serving. Leafy greens like spinach and kale are also rich in these vitamins, providing about 0.5-1 mg per cup cooked. Beef is another excellent source of B6 vitamins, with a 3-ounce serving providing approximately 1 mg.
If you’re looking to increase your intake of B6 vitamins, consider adding more poultry, leafy greens, or beef to your diet. These foods can help improve your mood and reduce anxiety levels.
Folic acid bok choy, turnip greens
Folic acid is a water soluble vitamin and is mainly found in leafy green vegetables and fruits. Folic acid is important for the proper development of the neural tube. A pregnant woman needs 400 micrograms of folate (a form of folic acid) a day. This helps to prevent birth defects in the baby’s brain and spine.
Bok choy and turnip greens are excellent sources of folate. One cup of cooked bok choy provides over 200 micrograms of folate, while one cup of cooked turnip greens provides almost 150 micrograms. Folate is also found in smaller amounts in other foods such as beans, nuts, and whole grains.