Shift Your Diet to Reduce Symptoms of Depression and Anxiety
According to Dr. Drew Ramsey, a nutritional psychiatrist specializing in anxiety and mood, these 12 nutrients, when incorporated through food (as opposed to supplements,) positively impact your mental health. Read more from Dr. Drew Ramsey in his book, Eat to Beat Depression and Anxiety: Nourish Your Way to Better Mental Health in Six Weeks.
Our brains consume 20% of everything we eat and that food is the vehicle that gives our brain energy and functionality to fire and wire. When you give your brain, high-quality/nutrient-dense foods, it directly correlates with managing/preventing mood or anxiety disorders.
“Better brains are made, not born, by the decisions you make about the foods you consume every day.”
Twelve Nutrients For Your Mental Health
FOLATE (B9)
Our bodies use folate to make and regulate DNA and to make major neurotransmitters linked to depression. Folate comes from the latin folium, meaning foliage (think leafy greens.)
Eat: Leafy Greens, Rainbow Fruits & Veggies, Beans
High Concentrates In Brussel Sprouts, Oranges, Leafy Greens
IRON
Iron helps the brain get the oxygen it needs and iron is a key factor in the production of two major neurotransmitters responsible for regulating mood, focus and pleasure-dopamine and serotonin.
Eat: Seafood, Nuts, Beans, Seeds, Leafy Greens, Meat
High Concentrates In Pumpkins Seeds, Oysters, Spinach
OMEGA-3 FATS
According to Dr. Ramsey, it is important to make sure you are getting complex omega-3 fats, EPA and DHA. EPA lowers the pro-inflammatory molecules in your brain (high brain inflammation is part of anxiety and depression. DHA plays a vital role in the brain’s synaptic function, facilitating brain connectivity.
Eat: Seafood
High In Omega3: Wild Salmon, Anchovies, Oysters
MAGNESIUM
The “calming chemical” is required for the proper function of nerve and brain cells and stimulates brain growth!
Eat: Leafy Greens, Nuts, Seeds, Beans, Rainbow Fruits & Veggies
High Concentrates In Almonds, Cashews, Spinach
POTASSIUM
Potassium helps to keep an internal healthy body balance by pumping vital nutrients throughout the body and waste out. This mineral enables every neural signal and nerve cell in the entire nervous system.
Eat: Rainbow Fruits & Veggies, Leafy Greens
High Concentrates In Bananas, Broccoli, Sweet Potatoes, White Beans
SELENIUM
This mineral helps your body produce its own antioxidants (the most powerful kind) and regulates metabolism, DNA synthesis, and neural pathways. It is also imperative for thyroid health which is responsible for regulating mood, energy, and anxiety.
Eat: Rainbow Fruits & Veggies, Leafy Green
High Concentrates In Mushrooms, Brazil Nuts, Oatmeal
VITAMIN B1 (THIAMINE)
This mineral helps the brain by turning glucose (from food) into energy.
Eat: Seafood, Leafy Greens, Rainbow Fruits & Veggies
High Concentrates In Beef, Nuts, Legumes
VITAMIN A
Sometimes referred to as Retinol, Vitamin A helps to prevent cellular damage and with cell growth, facilitates neuroplasticity, and helps the brain adapt to new environments (hello anxiety!)
Eat: Rainbow Fruits & Veggies, Meat, Eggs
High Concentrations In Liver, Mackeral, Wild Caught Salmon
VITAMIN B6 (PYRIDOXINE)
Vitamin B6 helps convert food into energy and plays an imperative role in how the nervous system functions and also helps with the production of serotonin and norepinephrine (influencing mood.)
Eat: Seafood, Rainbow Fruits & Veggies, Beans, Meat
High Concentrates In Whole Grains, Pork, Eggs
VITAMIN B12
Vitamin B12 is primary in the production of mood-regulating chemicals in the brain.
Eat: Seafood, Meat, Eggs, Dairy
High Concentrates In Clams, Beef Liver, Mussels
VITAMIN C
Vitamin C is a powerful antioxidant that defenses against inflammation in the brain and body. It promotes cell growth and neural signaling.
Eat: Rainbow Fruits & Veggies, Leafy Greens
High Concentrations In Cherries, Chiles, Mustard Greens
ZINC
Zinc is a mineral that regulates neuroplasticity and regulates brain signaling.
Eat: Nuts and Seeds
High Concentrations In Pumpkin Seeds, Oysters, Ground Turkey
Food Is Medicine
Symptoms of anxiety and depression are greatly impacted by what we consume. Food is a powerful mental health factor that is entirely in your control and by making more conscious choices about what you are feeding your brain and body, you can give yourself the building blocks you need to feel better.