Believe it or not, what we eat has a huge impact on our mental health and anxiety. Use this cheat sheet to improve your mood through food.
Key Nutrients to reduce stress and anxiety
Vitamin B12 and Folate (B9)
Folate regulates precursors for serotonin and dopamine (happy hormones). B12 helps with red blood cell synthesis and the breakdown of homocysteine.
Zinc
Zinc up-regulates BDNF and inhibits glutamate allowing for the nervous system to function smoothly and for signals within the brain to be passed easily.
Omega 3
Omega 3 fatty acids (particularly DHA and EPA) are known for their anti-inflammatory processes, especially on the nervous system.
Fermented Foods
Fermented foods help support the gut microbiome which is the gatekeeper for nutrient most serotonin is produced with in the gut.
Antioxidants
Antioxidants reduce inflammation throughout the body and reduce the effects of harmful toxins such as carcinogens. This boosts our immunity and energy production.
Foods to Add to Your Diet
Vitamin B12 and Folate (B9)
Beef
Liver
Chicken
Fish, shellfish
Yogurt
Pasture raised eggs
Legumes
Asparagus
Leafy Greens
Beets
Brussel Sprouts
Zinc
Red meat (grass fed)
Shellfish
Legumes
Seeds
pine nuts, peanuts, cashews and almonds
Dairy (grass fed and organic)
Pasture raised eggs
Whole grains
Dark chocolate
Potatoes
Iron
Red meat (grass fed)
Legumes
Shellfish
Spinach
Liver
Pumpkin seeds
Quinoa
Broccoli
Turkey
Tofu
Dark chocolate
Fermented Foods
Kimchi
Nato
Tempeh
Kombucha
Pickles (not in vinegar)
Yogurt
Kefir
Sauerkraut
Antioxidants
Turmeric and black pepper
Berries
Dark chocolate
Kale
Red cabbage
Beans
Artichoke
Beets
Spinach
Omega 3
Fatty fish (mackerel, herring, salmon, sardines, anchovies)
Oysters
Caviar
Flaxseeds
Chia seeds
Walnuts
Soybeans
Get the most bang for your buck with these crossover foods: Pasture-raised eggs, Grass-fed beef, legumes, nuts, Tempe, Yogurt, Dark chocolate, and Spinach.
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